BayWay CrossFit – CrossFit Weightlifting Metcon (Weight) 4 rounds: 5 Bear Hug Ball Squats + 50′ Bear Hug Carry + 5 Bear Hug Ball Squats + 50′ Bear Hug Carry rest 90s between -must be done unbroken. record the heaviest set. Metcon Metcon (Time) 18-15-12-9 DB Man Makers 35/20 C2B-no rows on the man makers...Read More

BayWay CrossFit – CrossFit Metcon Metcon (Time) 5 rounds: 20 Cal Row 60 Dubs 10 Deadlifts 245/165 – 315/205***LOOK DONT DO DOUBLE UNDERS IF YOU ARE NOT EFFICIENT AT THEM. THERE IS 300 DUBS IN THIS ONE. IF YOU ARE NOT CONSISTENTLY HITTING 20-30 DUBS YOU SHOULD CHOSE TO SCALE THIS WORKOUT. *******BUY A JUMP...Read More

BayWay CrossFit – CrossFit Metcon (Time) 5 Rounds for Time 400m Run 21 KBS 15 BoKB 9 Bike CalsRead More

BayWay CrossFit – CrossFit Weightlifting Power Clean (5 x 1 – building) Metcon Metcon (Time) 3 Rounds: 30/25 Cal Bike 10 Power Clean 135/95Read More

BayWay CrossFit – CrossFit Weightlifting Weighted Step-ups (3 x 8/8 – 3131) Guys use a 24” box and ladies 20”. 3131 represents the tempo that you’ll keep on the box. Starting with your foot on the box you will step up but taking 3 seconds to get there, pause for 1 second on top, and...Read More

BayWay CrossFit – CrossFit Weightlifting Snatch (Technique and Heavy Single Time) Metcon Metcon (Time) 3 Rounds: 6-4-2 Squat Snatch 135/85 – 165/115 200m Run rest 2:00RX+ is required to complete 4 rounds in the given time. RX is required to complete 3 rounds.Read More

BayWay CrossFit – CrossFit Metcon Metcon (Time) 40-30-20-10 TTB Wallball 20/14 Weightlifting Farmer’s Carry (3 x 50m w/ heaviest kbs you can. Rest as needed bt)Read More

BayWay CrossFit – CrossFit Metcon Metcon (6 Rounds for reps) 6 x 3:00 12 Burpee Pullup 12 DB S2OH 50/35 – 80/50 ME Bike Cals Rest 2:00 btw rdsRead More

BayWay CrossFit – CrossFit Weightlifting Squat Clean Thruster + Push Press + Push Jerk + Split Jerk (7 x 1 – building) all reps touch and go Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 7: 5 SDHP 115/75 5 HSPU rest 3:00 Metcon (AMRAP – Reps) AMRAP x 7: 200m Farmer Carry +...Read More

BayWay CrossFit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 20: 20 BJO 24/20 20 Thruster 75/55 20 Cal BikeRead More