WOD – Bayway CrossFit in Baytown, TX

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Compete Where You Belong: The Sandbagging Problem at BayWay CrossFit

Why Competing at the Right Level Matters at BayWay CrossFit At BayWay CrossFit in Baytown, we believe competition should bring out your best — not your ego. There’s a big difference between competing to grow and competing just to win. If you’re fitter than me — or just as fit — there’s no reason to sign up for a scaled CrossFit division. You’ve earned the right to challenge yourself. Hiding from the next level might protect your pride for a day, but it slows your progress for months. We see it all the time at BayWay CrossFit events and local competitions. Some athletes choose the easier division even though they could easily go RX. That’s called sandbagging, and it doesn’t just affect competition results — it affects your mindset, confidence, and growth as an athlete. What Sandbagging Says About Your Training At BayWay, we coach athletes to test their limits, not hide from them.If you’re doing RX workouts in class, moving heavy...

•October 6, 2025

CrossFit – Sun, Sep 21

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 6:00 3 sets: :30 bike, row, or ski 5 push-ups to down dog 5 Kang squats 10 deadlifts (empty barbell) 250921 (AMRAP – Rounds and Reps) – RX – AMRAP 12: 15 deadlifts (95/135 lb) 10 push presses 5 strict handstand push-ups – INTERMEDIATE – AMRAP 12: 15 deadlifts (75/115 lb) 10 push presses 3 strict handstand push-ups – BEGINNER – AMRAP 12: 10 deadlifts (35/45 lb) 10 push presses 5 pike push-ups – MASTERS 55+ – AMRAP 12: 15 deadlifts (75/115 lb) 10 push presses 5 pike push-ups Skill Work (Checkmark) Post-workout: 3 sets: :20 side plank hold/side :30-1:00 odd object hold Stretching (Checkmark) 1 set: 1:00 lacrosse-ball tricep mash/side 1:00 lacrosse-ball front delt mash/side – AT-HOME – (AMRAP – Rounds and Reps) – AT-HOME – AMRAP 12: 15 dumbbell deadlifts (35/50 lb) 10 dumbbell push...

•September 20, 2025

CrossFit Compete – Sun, Sep 21

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest Day

•September 20, 2025

CrossFit – Sat, Sep 20

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 8:00 1 set: 10 PVC pass-throughs 10 torso twists/direction 10 leg swings/leg 10 lateral leg swings/leg 200-m run 1 set: 10 PVC pass-throughs 10 scap pull-ups 10 ring rows 10 scap push-ups 10 push-ups 200-m run 250920 (5 Rounds for time) – RX – Every 3:00 for 5 sets: 200-m run 7 pull-ups 5 chest-to-bar pull-ups 3 bar muscle-ups – INTERMEDIATE – Every 3:00 for 5 sets: 200-m run 5 pull-ups 3 chest-to-bar pull-ups 1 bar muscle-up – BEGINNER – Every 3:00 for 5 sets: 200-m run 7 ring rows 5 jumping pull-ups 3 jumping chest-to-bar pull-ups – MASTERS 55+ – Every 3:00 for 5 sets: 200-m run 5 pull-ups 3 chest-to-bar pull-ups 1 bar muscle-up Skill Work (Checkmark) Post-workout Accumulate: 50 hand-release push-ups Stretching (Checkmark) Accumulate: 1:00 banded shoulder stretch/arm – AT-HOME – (5 Rounds for...

•September 19, 2025

CrossFit Compete – Sat, Sep 20

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250920 45:00-55:00 Workout 2: 250921 65:00-80:00 Workout 3: Accessory – I 85:00-95:00 StretchingFocus – Macro: Classic Benchmarks – Expect to see more classic CrossFit benchmarks. – We will test Fran, Annie, and Cindy as CAP benchmarks. Warm-up (No Measure) 2 sets: :10 jumping jacks, slow :10 jumping jacks, moderate :10 jumping jacks, fast :30 alternating reverse lunges :30 ring rows 1 set: 100-meter jog 10 alternating plank reach-throughs 5 small kip swings + 5 big kips 1-3 strict pull-ups 1 set: 100-meter jog 3 kipping pull-ups 10 alternating Samson stretches 3 chest-to-bar pull-ups 1 set: 100-meter jog 1-3 bar muscle-ups– Rest no more than 15 seconds between movements. – This warm-up builds to the bar muscle-up. If you get to a movement that you cannot perform, go back to your last successful...

•September 19, 2025

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