BayWay CrossFit – HOME Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – :50 Single-Unders MIN 2 – :50 Alt. Step-Ups MIN 3 – :50 Plank Hold (:25 in a tall plank; :25 on forearms)* *In the second round, switch to alt. Plank rotations Workout Metcon (5 Rounds for reps) EMOM x 15...Read More

BayWay CrossFit – CrossFit Warm-up Warm-up (No Measure) QUICK MOVEMENT FLOW (3:00) 3 SETS 15 Jumping Jacks 10 Squats w/ Twist & Reach (alternating twist each time) 5 Groiner L + Groiner R + Push-Up Then…grad a Wall Ball WALL BALL WARM-UP (7:00) CHIPPER STYLE… 15 WB Thrusters 10 WB Ground to Overhead 100m WB...Read More

Here in Texas, we are going into our second week of “Stay At Home,” and its clear most of us are going a little stir crazy. Many of us use the gym as a get-away or stress relief, even if going to the gym means twenty minutes on a cardio machine and aimless wondering for...Read More

BayWay CrossFit – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM-UP 2:00 Quick Bike Warm-Up (1:00 EZ / 1:00 Moderate) Into… 25’ Alt Spiderman Stretches 25’ Alt Walking Knees to Chest (grab knee and pull into chest) 25’ Alt Soldier Kicks 25’ Toe Touches (grab opposite ankle and bow forward) Then…Grab a Barbell! 2 SETS 5...Read More

BayWay CrossFit – HOME Warm-up Warm-up (No Measure) 1 ROUND 100m Run 10 Single DB Front Squats 5 Up-Downs over DB Into … 1 ROUND 100m Run 10 Single DB Push Press 5 Burpees over DB Into … 1 ROUND 100m Run 10 Single DB Thrusters 5 Burpees over DB Workout Metcon (AMRAP – Rounds...Read More

BayWay CrossFit – HOME View Public Whiteboard Warm-up Warm-up (No Measure) 2 ROUNDS (w/ DB or Backpack) :30 High Plank Hold 10 PVC or Bodyweight Romanian DL 10 Knee Push Up 10 DB Bent Over Row Immediately into… 2 ROUNDS :30 High Plank Shoulder Taps 10 Good Mornings 7 Push Ups 10 Renegade Rows on...Read More

BayWay CrossFit – CrossFit Warm-up Warm-up (No Measure) 1 ROUND (5:00 Cap) 100m Run/Bike/Row 5 Up-Downs 100m Run/Bike/Row 10 KB (or DB) Deadlifts 150m Row/1:00 Run/Bike 5 Burpees 150m Row/1:00 Run/Bike 10 Box Step-Ups or Tuck Jumps 10 Cal Bike Sprint (:30 Run/Row Sprint) Partner Workout Metcon (3 Rounds for reps) IN TEAM OF 2…...Read More

BayWay CrossFit – HOME Warm-up Warm-up (No Measure) 1 ROUND (w/ MedBall or Backpack) 100m Run 10 MB Deadlift 10 MB Front Squats 10 Alt. Bodyweight Lunges Immediately into … 1 ROUND 100m MB Run 10 MB Cleans 10 MB Thrusters 10 Alt. MB Lunges Workout “MED BALLIN” (Time) 4 ROUNDS FOR TIME 10 WB...Read More

So its Friday, and it doesn’t feel like Friday. Most weeks end with relief and some congregation, but not this Friday. This Friday, we will all be homebodies, and we will all Netflix and Chill. My sister has been staying with us through this ‘stay at home order.’ As I am sure, you have seen...Read More

BayWay CrossFit – CrossFit Warm-up Warm-up (No Measure) Grab a barbell! EMOM x 4 MINUTES MIN 1- 10 Up-Downs MIN 2- 10 Alt Groaners w/ Twist Then … EMOM x 6 MINUTES MIN 1- 5 Romanian Deadlift (or DB) + 5 Hang Muscle Clean (or DB) + 10 Elbow Punches (or DB Strict Press) MIN...Read More