BayWay CrossFit Staff – CrossFit Mobility WOD Warm-up (No Measure) 2 Minutes: Lat Smash 2 Minutes: Tspine Smash Metcon Metcon (Time) For Time: 50 Power Snatchs 115/75 – 135/95 *EMOM 3 HSPU (RX+ Strict) Gymnastics L-Sit (Accumulate 2 minutes from pullup bar)Read More

BayWay CrossFit Staff – CrossFit Mobility WOD Warm-up (No Measure) 2 Minutes: Tricep Smash 2 Minutes: Delt Smash Weightlifting Bent Over Row (4 x 10 – AHAP ) Floor Press (4 x 10 – AHAP) Tricep Pulldown (4 x 20 ) Metcon Metcon (Time) 4 Rounds: 20 KBS 15 Pushups 15 Pullups 20 Push Press...Read More

BayWay CrossFit Staff – Baytown FitCamp Warm-up Mobility Warm-up 2 Rounds 150M Sprint on Rowe 10 Lunges (5 /side) Metcon Metcon#1 2 Rounds 10 KBS 200M Run Rest 2 Minutes then; Metcon# 2 2 Rounds 10 Dumbbell Snatch 200M Row (Sprint) Rest 2 min. then; 2 Rounds 10 Squats 10 Ring Rows Cool Down 50...Read More

BayWay CrossFit Staff – CrossFit Mobility WOD Warm-up (No Measure) 2 Minutes: Wall Sit 2 Minutes: Banded Front Rack Metcon Metcon (Time) 20 Minutes to establish 1RM Clean & Jerk -before starting on clean and jerk you must run 1.5 miles ***depeinding on weather we may change it to 2500m rowAdd to comment section what...Read More

BayWay CrossFit Staff – CrossFit Mobility WOD Warm-up (No Measure) 2 Minutes: Pigeon Pose 2 Minutes: Calf Smash Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 20: 25 Cal Row 50 Air Squats 75 Double Unders Gymnastics Toes-To-Bar (4 x ME Sets)Read More

BayWay CrossFit Staff – CrossFit Mobility WOD Warm-up (No Measure) 2 Minutes: Quad Smash 2 Minutes: Hamstring Smash Weightlifting Back Squat (4 x 10 @ 10+ lbs from last 20RM) Metcon Metcon (Time) 5 Rounds: 200m Run 12 Burpees to Plate 45#Read More

BayWay CrossFit Staff – CrossFit Metcon Metcon (Time) 400m Run 25 SDHP 25 Vups 25 Box Jumps 25 Air Squats 400m Run 25 SDHP 25 Vups 25 Box Jumps 25 Air Squats 400m Run 25 SDHP 25 Vups 25 Box Jumps 25 Air Squats 400m RunSDHP: 75/55 – 95/65 BJ: 24/20 – 30/24Read More

BayWay CrossFit Staff – CrossFit Mobility WOD Warm-up (No Measure) 2 Minutes: Calf Smash 2 Minutes: Lat Smash Metcon Metcon (Time) Buy In: 1,000m Row 3 Rounds: 60 Double Unders 20 Pullups 30 Jump Lunges to Plate 20 KBS 53/35 Cash Out: 500m Row Gymnastics Metcon (Time) Pullup Bar L-Sit: Accumulate 2 MinutesRead More

BayWay CrossFit Staff – CrossFit Mobility WOD Warm-up (No Measure) 2 Minutes: Banded OH 2 Minutes: Calf Smash Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# Weightlifting BN Push Press (3 x 5 – Building to 5RM) Metcon Jackie (Time) For Time: 1000m Row 50 Thrusters, 45#...Read More

BayWay CrossFit Staff – Baytown FitCamp Warm-up Mobility Warm-up Metcon Tabata 20sec on 10sec off 1 Minute per station. Complete 3 Rounds Air Squats Med Ball Sit-ups Med Ball Lunges Air Bike KBSRead More