BayWay CrossFit Staff – CrossFit Metcon Metcon (Time) 400m Run 25 SDHP 25 Vups 25 Box Jumps 25 Air Squats 400m Run 25 SDHP 25 Vups 25 Box Jumps 25 Air Squats 400m Run 25 SDHP 25 Vups 25 Box Jumps 25 Air Squats 400m RunSDHP: 75/55 – 95/65 BJ: 24/20 – 30/24Read More

BayWay CrossFit Staff – CrossFit Mobility WOD Warm-up (No Measure) 2 Minutes: Calf Smash 2 Minutes: Lat Smash Metcon Metcon (Time) Buy In: 1,000m Row 3 Rounds: 60 Double Unders 20 Pullups 30 Jump Lunges to Plate 20 KBS 53/35 Cash Out: 500m Row Gymnastics Metcon (Time) Pullup Bar L-Sit: Accumulate 2 MinutesRead More

BayWay CrossFit Staff – CrossFit Mobility WOD Warm-up (No Measure) 2 Minutes: Banded OH 2 Minutes: Calf Smash Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# Weightlifting BN Push Press (3 x 5 – Building to 5RM) Metcon Jackie (Time) For Time: 1000m Row 50 Thrusters, 45#...Read More

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...Read 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...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...Read More

BayWay CrossFit Staff – Baytown FitCamp Warm-up Mobility Warm-up 100 Jump Ropes Then 2 Rounds 10 Squats 10 Sit-ups Metcon 200M Run 10 Sit-ups 200m Farmers Carry 10 Sit-ups 10 Med-Ball Cleans 200m Run 10 Sit-ups 10 Med-Ball Cleans 10 Ring Rows 200m Farmers Carry 200m Run Cool Down 30 Flutter Kicks 30 Heel Touches...Read More

BayWay CrossFit Staff – CrossFit Mobility WOD Warm-up (No Measure) 2 Minutes: Hip Smash 2 Minutes: Banded Front Rack Metcon Metcon (AMRAP – Rounds and Reps) In 20 Minutes: Complete Karen (150 Wallballs 20/14) then AMRAP 3 Power Clean 6 Push Ups 9 Sit Ups 135/95 – 185/115Read More