BayWay CrossFit – Run Strong Metcon (3 Rounds for distance) Speed/Threshold Workout: 3 x 5 min @ 10K pace with 2 min walk/jog recoveryIf you do not know your 10k time – Take your most recent 1-mile time and add 60–75 seconds per mile to estimate your 10K pace. Example: 1-mile time = 7:00 Add...Read More

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-20:00 Warm-up 25:00-50:00 Workout 1: Strength I 60:00-85:00 Workout 2: 250806 95:00-110:00 Workout 3: Accessory – I 115:00-125:00 StretchingFocus – Macro: Olympic lifting (lighter weight and larger sets) – Expect to see more workouts that encourage you to hang on to the...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Banded warm-up | 5:00 2 sets: 5 plank to downward dogs 10 banded pull-aparts 10 banded pass-throughs Dynamic warm-up | 7:00 AMRAP 6: :30 shuttle run 4 inchworm + push-ups 8 air squats 12 up-downs Workout prep | 10:00 1 set: 10 push presses (empty...Read More

Rope climbs are one of the most rewarding (and humbling) movements in CrossFit. But if you’re relying only on upper body strength, you’re doing it the hard way — and your arms will let you know real fast. That’s where the J-Hook comes in. At BayWay CrossFit in Baytown, we teach our members how to climb smarter, not harder by using...Read More