BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) Banded lower body warm-up 2 sets: 10 alternating Spiderman stretches 10 alternating hamstring scoop stretches 20 banded side steps (moving right) 20 banded side steps (moving left) Progressive warm-up 1 set: 20 jumping jacks 10 reverse lunges 1 set: 20 skier jacks 10 elevated...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 20 jumping jacks 5 synchronized inchworms 20 jumping jacks 5 synchronized push-ups 10 ring rows 5 synchronized up-downs 10 kip swings 5 synchronized burpees 10 hanging knee raises 5 synchronized burpees Skill Work (Checkmark) Pre-workout EMOM 6: Min. 1 | 1-2 rope...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 2:00 jog, row, bike, or ski 15 PVC pass-throughs 15 PVC sumo stance good mornings 5 elbow-to-insteps/leg 15 counterbalance plate squats 2 sets: 5 shoulder presses 5 push presses 5 pause front squats 5 front squats Skill Work (No Measure) Pre-workout Technique...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 10 ring rows 10 kettlebell deadlifts 1 set: 5 ring rows (more challenging) 5 single-arm Russian kettlebell swings/arm 2 sets: 2-5 strict pull-ups 10 Russian kettlebell swings 1:00 bike – Rest :30 250223 (Time) – RX – For time: 25 strict pull-ups...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 3 set: 1:00 jump rope 5 clean deadlift 5 hang muscle clean 5 press 10 banded good mornings 10 banded side steps, right 10 banded side steps, left Power Clean (Post-workout On an 8:00 clock: Build to a heavy 3-rep power clean) Grace (Time)...Read More

Welcome to Ranting with Rich, the short-cast where I dive into fitness, CrossFit, and everything related to getting stronger and healthier—without the long-winded emails you’re probably skipping over! In this episode, I take you on a journey through the history of BayWay CrossFit, the best CrossFit gym in Baytown, from an idea between a few passionate 5 AM...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 1 set: 400-meter jog 1 set: 10 jumping jacks 10 alternating Spiderman stretch + reaches 10 air squats 5 scap pull-ups 10 jumping jacks 10 alternating Samson lunges 10 air squats 5 inchworm + push-ups 10 jumping jacks 10 alternating scorpion stretches 10 air...Read More

BayWay CrossFit – CrossFit View Public Whiteboard General Warm-up (No Measure) 2 sets: 10 alternating Spiderman stretches 10 alternating toy soldiers 10 alternating plank reach-throughs 2 sets: :40 air squats :20 rest :40 sit-ups :20 rest Skill Work (Weight) Pre-workout EMOM 10: Build to a heavy complex: 1 snatch grip deadlift 1 snatch pull 1...Read More

Life is busy. Between work, family, and other responsibilities, it’s easy to let exercise slip to the bottom of the priority list. But if you want to see results—whether it’s weight loss, strength gains, or improved endurance—you have to treat your workouts like any other important appointment. That means scheduling them in advance and sticking...Read More

BayWay CrossFit – CrossFit View Public Whiteboard () General Warm-up (No Measure) Partner 1: 1,000m row Partner 2: AMRAP x 4 8 band pull aparts 8 groiner 8 empty bar bench 8 Samson lunges 2k Row (Time) Max Effort 2k Row– RX – For time: 2,000-m row – INTERMEDIATE – Same as Rx’d – BEGINNER...Read More