The split jerk is one of the most technical lifts in Olympic weightlifting and CrossFit. While leg strength and stability are essential, there’s another skill that can instantly make your lifts faster, smoother, and more powerful — using the whip of the barbell. At BayWay CrossFit in Baytown, TX, we coach athletes on how to sync their dip and drive with the natural rebound of the bar to generate extra speed and elevation. This technique not only makes the lift feel lighter but can also help you put more weight overhead with greater efficiency. 🎥 Watch the Technique Tuesday Video 👉 WHATCH THE VIDEO HERE What Is Barbell Whip? Barbell whip is the slight bend and rebound you feel in an Olympic weightlifting bar when it’s under load. This flex stores energy during the dip, and when timed correctly, it can help propel the bar upward during your jerk. Olympic barbells are designed to have more whip than...

At BayWay CrossFit, we talk a lot about consistency. Not perfection. Not chasing the “perfect workout week.” Just showing up, again and again. Why? Because life happens. You’re going to have days where the workout doesn’t go the way you wanted. The weights feel heavy. The clock feels fast. Maybe you didn’t PR, maybe you didn’t even finish the workout. Here’s the thing — it doesn’t matter nearly as much as you think. Your next workout matters more than your last one. The people who see the biggest results in CrossFit aren’t the ones who crush every single workout. They’re the ones who keep coming back, even when the last session felt like a flop. It’s not about perfect days. It’s about stacking good enough days. 3 Quick Reminders for the Next Time You Struggle Yesterday’s score doesn’t define you. You’re an athlete in progress, and one “off” day won’t undo months of work. Progress...

Let’s talk about something that hits home for a lot of people: falling off track. Whether it’s your workouts, your routine, your mindset—or even your creative projects like mine—it’s easy to slip into a rhythm of doing nothing. And once that rhythm sets in, it gets more and more comfortable to stay there. I hadn’t recorded a podcast in weeks. Each time I didn’t hit record, it got easier to not plan, not edit, not publish. Life just kept moving forward, and I let it. But recently, I decided to break that cycle—and I shared the whole story in a new episode of my fitness podcast. 🎧 Listen here:👉 Break the Cycle – Podcast Episode on Spotify The Most Popular Excuse? “I Don’t Have Time.” As a gym owner at BayWay CrossFit in Baytown, I hear this excuse almost daily: “I just don’t have time.” And honestly, I say it myself. On paper, my days...

Rope climbs are one of the most rewarding (and humbling) movements in CrossFit. But if you’re relying only on upper body strength, you’re doing it the hard way — and your arms will let you know real fast. That’s where the J-Hook comes in. At BayWay CrossFit in Baytown, we teach our members how to climb smarter, not harder by using their legs efficiently. In this week’s Technique Tuesday, we break down the J-Hook foot clamp that will help you conquer rope climbs with control and confidence. 🎥 Watch the Video Here’s our Technique Tuesday breakdown of the J-Hook Rope Climb:👉 WATCH THE YOUTUBE VIDEO HERE Why Rope Climbs Feel So Hard (If You’re Doing Them Wrong) Most people try to pull themselves up the rope using just their arms. It might work for the first rep or two, but without proper technique, you’ll fatigue quickly and risk missing the workout’s stimulus. The secret to sustainable rope...

Life happens. Whether it’s a family vacation, a work deadline, an illness, or just plain burnout, we all go through periods when the gym takes a back seat. At BayWay CrossFit, we get it. Missing a week — or even a few — doesn’t make you lazy or a failure. It makes you human. But what actually happens to your body and mind when you take that time off? And more importantly, how can you bounce back without feeling overwhelmed? The Truth About Missed Workouts Let’s clear up the biggest myth first:You don’t “lose all your progress” in a week or two.Sure, you might feel a little sluggish or tight when you return. Your conditioning may dip slightly. But your strength, muscle memory, and long-term gains are still there, waiting for you. In fact, your body may benefit from the rest, especially if you’ve been training hard for months. What hurts more...