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

BayWay CrossFit Staff – CrossFit Mobility WOD Warm-up (No Measure) 2 Minutes: Banded Front Rack 2 Minutes: Hip Smash Weightlifting Back Squat (20 Rep Max) *shoot for 10 more pounds than last attempt. If you’ve only made 1 attempt choose something higher if possible Back Squat (2 x 10 @ 20 RM ) Metcon Metcon (Time) 3 Rounds: 10 Power Snatch 20 T2B 115/75 – 165/110Read more

BayWay CrossFit Staff – CrossFit Mobility WOD Warm-up (No Measure) 2 Minutes: Banded Hamstring 2 Minutes: Roll Low Back and Hips Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD: AMRAP x 25: 6 Burpees to Plate (add 2 each rd) 10 Thrusters 95/65 200m Run w/ plate 45/25 *While 1 Parter is working the other must hold a bar at the top of a deadlift RX = 225/155 – RX+ 315/205. If you drop the barbell during the DL hold your partner must stop working. And the DL’r must do 3 burpees before picking the bar back up. **You do not have to hold the DL while your partner runsWe will score the number of rounds of burpees you make through as a team. So if you guys made it through the 4rd of burpees (12) then your score is 4. If only one of you makes it through...Read more

BayWay CrossFit Staff – Baytown FitCamp Warm-up Mobility Warm-Up 2 Rounds 200M Run 10 Squats 10 Push-ups Metcon Cardio for Days 300M Row 10 Push-ups 10 Sit-ups 300M Row 20 Tree Choppers 20 KBS 300M Row 30 Sit-ups 30 Squats 15 Cal Air Bike 15 Cal Schwin BikeRead more

BayWay CrossFit Staff – CrossFit Mobility WOD Warm-up (No Measure) 2 Minutes: Hip Flexor Banded 2 Minutes: Banded Front Rack Metcon Metcon (AMRAP – Rounds and Reps) 50 Cal Row 40 FS 30 T2B 20 Burpee BJ 30 Ring Dip – 10 MU 20 Burpee BJ 30 T2B 40 FS 50 Cal Row Weight: 135/95 – 155/105 Box Height: 24/20 – 30/24 RX+ is 10 Muscle UpsRead more