BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 8:00 2 sets: :30 alternating reverse lunges :15 rest :30 good mornings :15 rest :30 push-ups :15 rest :30 ring rows :15 rest 250807 (Checkmark) – RX – EMOM 20: Min 1: 8 alternating back-rack reverse lunges 105/155 Min 2: 5 burpee...Read More

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest DayRead More

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 400m Easy jog, into Running warm up 2 Rounds of: 10m High knees 10m Bum kicks 10m Straight leg bounds 10m Carioca 10m A-skips Workout (Time) 3 Rounds for time: 400m Run 20 Burpees to plate 300m Run 30 Plate ground to overhead 1x 15/10kg –...Read More

Let’s talk about something that hits home for a lot of people: falling off track. Whether it’s your workouts, your routine, your mindset—or even your creative projects like mine—it’s easy to slip into a rhythm of doing nothing. And once that rhythm sets in, it gets more and more comfortable to stay there. I hadn’t recorded...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

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

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

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-40:00 Workout 1: 250805 50:00-70:00 Workout 2: Stamina I 80:00-95:00 Workout 3: Accessory – I 100:00-110:00 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 – Hybrid View Public Whiteboard Warm up 400m Easy jog, into 2 Rounds of: 10 Alt. Lunges 10 Rocking push-ups 10m Straight leg bounds 10m A-skips Workout (2 Rounds for reps) Workout: 2 x 15 min on / 3 min off: A) AMRAP: 200m Run 10 Burpee box jump step overs 24/20in 20...Read More