You would be surprised by how often I miss workouts even with being in the gym pretty much all day. I coach the majority of classes and tend to find myself at my computer through most of my non-coaching hours. So there are plenty of days where I am left with only 30-45 minutes to work out, and that includes warming up. If I don’t work out, I usually feel terrible, I am slightly addicted to exercise, and it takes a toll mentally and physically when I miss. Mentally I feel like I am going to lose what I have worked for over the last ten years, and physically I ache more when I don’t work out — the whole “a body in motion” theory. Whenever I am short on time, I like to make my workouts into intervals. Intervals are bouts of exercise that can be fast-paced or slow...

Stay in CrossFit long enough, and you will probably here of GOWOD or ROMWOD. These are two apps that you can download to your phone that focus on helping you optimize your athletic performance through mobility work and stretching. The creators found that people in CrossFit or high-intensity exercise programs are missing certain things from their fitness routine that a program like Yoga could provide. We held our first Yoga class in a while this Tuesday, and while taking the class, I realized what exactly those things were. I am a subscriber to both ROMWOD and GOWOD, and I have seen good results when it comes to flexibility from using both programs. But just like you can do CrossFit at home, I realized Tuesday the benefits of taking Yoga a class instead of using an app. Yoga has many transfers to CrossFit. I am sure that someone who is an...

The last three months have been pretty hectic for me and the gym with trying to move into the new facility while still getting it put together and then jumping right into the CrossFit Open and hosting an event for five Fridays in a row. But like most fitness facilities with the holidays coming up, things will slow down a little until, and I can get back on track! BayWay CrossFit has been the premier Functional Fitness & Coaching facility in the Baytown area since the fall of 2012. We have grown year by year because of our awesome community and culture. Over the last eight years, we have provided the best training in a facility that did not meet the same quality. Now we are in a building that allows us endless possibilities of workouts, coaching, and events because of space and equipment we currently have. Besides, our previous...

When I am writing out the gym’s program, I usually do it in 12-week cycles, and each one is programmed with a specific purpose. We program a few testing workouts at the beginning of the cycle and use those 12 weeks to improve on those movements with the ultimate goal of improving our scores from the testing workouts. The testing workouts are designed to be different not only in structure and movement but different energy systems as well. The beauty of CrossFit is that it doesn’t focus on making someone fit in one way. An example of this is a runner; most people who run for exercise only train one energy system. They become good at moving slowly for long distances and creating a body that is good at running but usually lacking in strength.   Another example would be a weightlifter. They train in short, intense sets focusing on...