BayWay CrossFit Staff – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 27: 27 Cal Row 27 Power Snatch 27 Burpee 27 OHS 27 T2B 115/75 – 135/95Teams of 2 exchange work anyway you wantRead More

BayWay CrossFit Staff – Baytown FitCamp Warm-up Mobilty Work Warm-up Dynamic Stretching 2 Rounds 10 Ring Rows 10 Squats 10 Ring Push-ups Metcon Workout Row 500M 20 Alt. KB Press Row 500M 20 Sit Ups Row 250 M 15 KBS Row 250MRead More

BayWay CrossFit Staff – CrossFit Mobility WOD Warm-up (No Measure) 2 Minutes: Delt Smash 2 Minutes: Banded Front Rack Weightlifting Split Jerk (5 x 2 – Build to Heavy Double) Metcon Metcon (Time) 4 Rounds: 6 Thrusters 24 Sit Ups 6 HSPU RX 135/95 RX+ 165/115 – Strict HSPURead More

BayWay CrossFit Staff – CrossFit Mobility WOD Warm-up (No Measure) 2 Minutes: Hamstring Smash 2 Minutes: Calf Smash Weightlifting Back Squat (Establish a New 20RM) Metcon Christine (Time) 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″If you don’t want to put your body weight on the bar you can do...Read More

BayWay CrossFit Staff – CrossFit Mobility WOD Warm-up (No Measure) 2 Minutes: Lat Smash 2 Minutes: Tspine Smash Metcon Metcon (Time) For Time: 50 Power Snatchs 115/75 – 135/95 *EMOM 3 HSPU (RX+ Strict) Gymnastics L-Sit (Accumulate 2 minutes from pullup bar)Read More

BayWay CrossFit Staff – Baytown FitCamp Warm-up Mobility Warm-up 2 Rounds 150M Sprint on Rowe 10 Lunges (5 /side) Metcon Metcon#1 2 Rounds 10 KBS 200M Run Rest 2 Minutes then; Metcon# 2 2 Rounds 10 Dumbbell Snatch 200M Row (Sprint) Rest 2 min. then; 2 Rounds 10 Squats 10 Ring Rows Cool Down 50...Read More

BayWay CrossFit Staff – CrossFit Mobility WOD Warm-up (No Measure) 2 Minutes: Tricep Smash 2 Minutes: Delt Smash Weightlifting Bent Over Row (4 x 10 – AHAP ) Floor Press (4 x 10 – AHAP) Tricep Pulldown (4 x 20 ) Metcon Metcon (Time) 4 Rounds: 20 KBS 15 Pushups 15 Pullups 20 Push Press...Read More

BayWay CrossFit Staff – CrossFit Mobility WOD Warm-up (No Measure) 2 Minutes: Wall Sit 2 Minutes: Banded Front Rack Metcon Metcon (Time) 20 Minutes to establish 1RM Clean & Jerk -before starting on clean and jerk you must run 1.5 miles ***depeinding on weather we may change it to 2500m rowAdd to comment section what...Read More

BayWay CrossFit Staff – CrossFit Mobility WOD Warm-up (No Measure) 2 Minutes: Pigeon Pose 2 Minutes: Calf Smash Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 20: 25 Cal Row 50 Air Squats 75 Double Unders Gymnastics Toes-To-Bar (4 x ME Sets)Read More

BayWay CrossFit Staff – CrossFit Mobility WOD Warm-up (No Measure) 2 Minutes: Quad Smash 2 Minutes: Hamstring Smash Weightlifting Back Squat (4 x 10 @ 10+ lbs from last 20RM) Metcon Metcon (Time) 5 Rounds: 200m Run 12 Burpees to Plate 45#Read More