Today is the start of a new week! Lets get started off on the right foot!   SQUATTIN’ AND SWINGIN’ Mobility WOD Warm-up 2 Minutes: Lax Ball Hammy Smash 2 Minutes: Front Shoulder Delt Smash Warm-up Warm-up Barbell Warm Up Gymnastics Strict Pullups *Grip *Shoulder Position *Scap Retraction *Hollow Body Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 15: 12 KBS 53/35 9 Front Squat 165/115 6 Strict Pullups Cool Down Candle Stick to Stand Up (2 x 10 ) ***scale with Candle Stick onlyRead more

Brandy is one of our most loyal and active athletes. She comes in everyday ready to work and we are very happy to have her as our Athlete Spotlight!           Name: Brandy L. Hometown: Port Arthur, TX Age: 33 Occupation: Domestic Engineer When did you first start CrossFitting? I started CrossFit in Katy, TX at CrossFit Annihilation in 2014 for a short 4 1/2 months before moving to Bayway CrossFit. When did you first start training at BWCF? August 2014 Favorite WOD: AMRAP’s with STOH Movements & Running! Least Favorite WOD: WOD’s with T2B & HSPU What is your sport and fitness background? I was always very active as a kid growing up but never played sports, other than being a freshmen cheerleader. It wasn’t until 2013 I realized I need to change my lifestyle, my weight gain and diet was horrible, I was fat and...Read more