BayWay CrossFit – CrossFit View Public Whiteboard Skill Warm-up (No Measure) Practice Strict Ring Muscle-Up Skill or Strict False Grip Ring Row Metcon Metcon (AMRAP – Reps) E2MOM x 20 MINUTES MIN 1 & 2 – 400m Run MIN 3 & 4 – 15 Burpees Then Max Muscle-Ups/Strict Pull-ups* *Muscle Ups are on Rings, Pullups...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Back Squat (10RM) FOR LOAD 10RM Back Squat (Score is Load) Metcon Metcon (Time) 4 ROUNDS FOR TIME 75 Double Unders 15 Hang Squat Clean RX: 65/45 RX+: 95/65 -11:00 Hard Cap- WeightliftingRead More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 8 MINUTES 12/10 Cal Row 10 HSPU 10 Renegade Rows RX: 35/20 -Rest 2:00 & Repeat- *Renegade Row = Row L + Row R + Push-Up Cool Down Warm-up (No Measure) FOR RECOVERY 1:00 Child’s Pose 1:00 Saddle +...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 18 MINUTES 20 Box Jumps 24/20 20 “Lunge” WallBall Shots RX: 14/10 RX+: 20/14 *Athlete executes an alternating reverse lunge with a toss to the 10’/9′ target. Cool Down Warm-up (No Measure) FOR RECOVERY 3:00 Slow Walk w/ Nasal...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Extended Warm-up Warm-up (No Measure) EMOM x 8 MINUTES MIN 1 – 12/10 Cal Bike (Moderate Effort) MIN 2 – 5 Tempo Strict Pull-Ups (1111) Metcon Metcon (Weight) EMOM x 15 MINUTES MIN 1 – 10 Single DB Snatch MIN 2 – 20 DB Goblet Squat MIN 3...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (Time) 3 SETS* ON 2:00 CLOCK…500/400m Row (rest remainder) ON 2:00 CLOCK…Double KB or DB Suitcase Carry (AHAP) ON 2:00 CLOCK…AMRAP of 20 Double Unders + 10 Push-Ups -1:00 Rest b/t Sets- *No additional time b/t Sets. Transition immediately to the next 2:00 station once the...Read More

When this posts, I will be three sleeps away from running my first half-marathon at Baytown’s “Jail Break Run.” Signing up for it was, at first, a participation thing because so many of our gym members are doing it, and at first, I just wanted to complete it. But now I want to finish it...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Weightlifting Clean and Jerk (3RM) Build to 3RM Clean & Jerk* *Power or Full, Athlete Choice Metcon Metcon (AMRAP – Reps) AMRAP x 7 Clean & Jerks *EMOM 15 Air Squats RX: 95/65 RX+: 135/95 *Every minute including 3,2,1 go…perform 15 Air SquatsRead More

BayWay CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 20 15/12 Cal Bike 15 DB Bench Press 3 Wall Walks RX: 35/20 RX+: 50/35Read More

BayWay CrossFit – CrossFit View Public Whiteboard Strength Metcon (No Measure) 3 Rounds: 8/8 Single Leg BB Deadlift – 30X1 12 Ring Rows – 2020 1:00 Plank rest 1:00 Workout RIPCORD (Time) 4 ROUNDS FOR TIME 15 Chest to Bar Pull-ups 15 Deadlift (185/125)|(155/105) 400m Run Optional Cool Down Warm-up (No Measure) FOR RECOVERY 2:00...Read More