BayWay CrossFit Staff – CrossFit Weightlifting Back Squat (3 x 10 @ 10+ Lbs of 20 rep) *this will be a 6 week 10’s cycle. we will do 3 weeks of 3 x 10 adding weight each week. on week 4 we will look to hit a 10 rep max. Week five will be another...Read More

BayWay CrossFit Staff – CrossFit Gymnastics Chest-To-Bar Pull-ups Chest-To-Bar Pull-upsRead More

With the summer approaching there will be many opportunities for everyone to sign up for some sort of competition.  Many of us will pass up this chance because of self doubt and the fear of competing. The most important reason for competing is that it sets a goal for you and keeps you accountable for...Read More

BayWay CrossFit Staff – CrossFit Metcon Metcon (Time) RX+ 4 Rounds: 28 Pistol 15 PC 115/75 RX 4 Rounds: 28 Air Squats 15 PC 95/65 Metcon Metcon (Time) 3 Rounds: 25 Wallballs 20/14 25 KBS 53/35Read More

BayWay CrossFit Staff – Baytown FitCamp Warm-up Mobility Warm-up 2 Rounds 10 Cal AAB 10 Push-ups Metcon Superset 3×10 Reverse DL w/ KB 3×10 Ring Rows Triple set 3×8 DB Clean 3×8 Box Jumps 3×12 KBS 35 Cal AABRead More

BayWay CrossFit Staff – CrossFit Weightlifting Back Squat (20 RM) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 12 24 Cal Row 24 OHS 95/65 135/95Read More

BayWay CrossFit Staff – Baytown FitCamp Warm-up Mobility Hips and Shoulders Dynamic Stretch Warm-up 45 Jump Ropes 15 Sit-ups 30 Lunges 45 Jump Ropes Metcon 300m Row 21 Box Step Ups 25# 400m Row 15 KB Thrusters 500m Row 9 KBSRead More

BayWay CrossFit Staff – CrossFit Metcon Metcon (AMRAP – Reps) Teams of 2: E3M x 24 Mintues: P1: Squat Clean Thruster 115/75 – 155/105 P2: 400m 10 T2BThis workout is scored by how many squat clean thrusters you can do. P1 works on thrusters while partner 2 runs their 400m and does their t2b. You...Read More

BayWay CrossFit Staff – CrossFit Weightlifting Shoulder Press (4 x 8 – Building) Tricep Pulldown (4 x 20) Metcon Metcon (Time) 3 Rounds: 60 Dbl Unders 30 Situps 15 Burpee to Plt 25#Read More

BayWay CrossFit Staff – CrossFit Mobility WOD Warm-up (No Measure) 2 Minutes: Couch Stretch 2 Minutes: Banded Front Rack Weightlifting Back Squat (4 x 10 @ 10+ of last 20RM) Metcon Metcon (Time) For Time: 80 Wallball 20/14 35 PullupsRead More