BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: 250813 50:00-60:00 Workout 2: 250814 70:00-90:00 Workout 3: Accessory – I 95:00-105:00 StretchingFocus – Macro: Olympic lifting (lighter weight and larger sets) – Expect to see more workouts that encourage you to hang on to the barbell...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Squat warm-up | 8:00 3 sets: 100m run 20 jumping jacks 10 Spiderman lunges 10 Cossack squats (5/leg) 10 Russian KBS 5 goblet squats 5 paused goblet squats Back Squat (- RX – For load: Back squat 5-5-5-5-5 – INTERMEDIATE – Same as Rx’d –...Read More

The split jerk is one of the most technical lifts in Olympic weightlifting and CrossFit. While leg strength and stability are essential, there’s another skill that can instantly make your lifts faster, smoother, and more powerful — using the whip of the barbell. At BayWay CrossFit in Baytown, TX, we coach athletes on how to sync their dip and drive with...Read More