BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 6:00 1 set: :20 jumping jacks 5 inchworms 10 Samson stretch lunges 5 ring rows 10 air squats 1 set: :20 jumping jacks 5 burpees or up-downs 10 alternating Cossack squats 5 more challenging ring rows 10 air squats 250906 (Time) –...Read More

When most people think about fitness, they imagine instant transformations — a flat stomach in 30 days, a new PR after a week, or quick weight loss. But the truth is, the real wins in fitness come from something less flashy and more powerful: consistency. At BayWay CrossFit, we see it every single day. Members who...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 4:00 3 sets: 10 PVC pass-throughs 5 false-grip ring rows 6 air squats 5 push-ups 5 pvc 90 degree HPC Low-ring muscle-up | 7:00 Progression // Focus False-grip ring rows // Maintain the false grip. Jumping ring dip or ring dip //...Read More

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: Nasty Girls 45:00-65:00 Workout 2: Accessory – I 75:00-95:00 Workout 3: Skill I 100:00-110:00 StretchingFocus – Macro: Classic Benchmarks – Expect to see more classic CrossFit benchmarks. – We will test Fran, Annie, and Cindy as CAP...Read More

At BayWay CrossFit in Baytown, TX, we believe fitness isn’t built overnight—it’s built brick by brick. Every workout, every rep, and every drop of sweat is another brick laid in the foundation of a stronger, healthier life. Whether you’re new to CrossFit or a seasoned athlete, the same principle applies: progress comes from showing up consistently...Read More

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Running line drill warm-up | 6:00 1 set: Hip rotations – out and around Hip rotations – in and out Heel walks Toe walks Outside feet Inside feet A skips B skips C skips High knees Butt kicks Karaoke Skipping (forward/back/height/length) 250904 (5 Rounds for...Read More

BayWay CrossFit – CrossFit Compete View Public Whiteboard Stretching (Checkmark) 2 sets: :45 cobra stretch :45 child’s pose Stamina I (Time) For time: 240/300-calorie C2 bike– 14:00-20:00. – Building stamina and endurance with a monostructural movement. – Choose a faster pace than you want, somewhere around 75 RPMs. Once you slow a little bit, hold...Read More

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 400m easy Jog 2 rounds: 10 Pogo jumps 10 Baby burpees 10 Squat to stand 10 Alt Single leg good mornings Workout (6 Rounds for time) Every 4 min x 6 sets: A) 2 rounds for time: 15/12 cal Row 8 Burpees over rower B) 2...Read More

If you want lasting results, you need more than motivation. You need discipline. At BayWay CrossFit in Baytown, TX, discipline means knowing when to go hard and when to back off so you can show up again tomorrow. Most people either live all-gas until burnout or all-brakes until nothing changes. The sweet spot is learning to...Read More

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250903 45:00-75:00 Workout 2: 250904 85:00-90:00 Workout 3: Accessory – I 95:00-105:00 StretchingFocus * Macro: Classic Benchmarks – Expect to see more classic CrossFit benchmarks. – We will test Fran, Annie, and Cindy as CAP benchmarks. Warm-up...Read More