WOD – Bayway CrossFit in Baytown, TX

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CrossFit – Wed, Jul 9

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) The CrossFit warm-up | 13:00 2 sets: :90 bike 10 Samson stretch lunges, alternating 10 PVC overhead squats 10 PVC good mornings 10 hollow rocks 10 push-ups 10 ring rows 250709 (Time) – RX – 3 rounds for time: 25/35-cal Echo bike 21 pull-ups – INTERMEDIATE – 3 rounds for time: 20/25-cal Echo bike 15 pull-ups – BEGINNER – 3 rounds for time: 12/18-cal Echo bike 15 ring rows – MASTERS 55+ – Same as Rx’d Skill Work (No Measure) Post-workout 3 sets: :30 side plank, right :30 side plank, left – Rest 1:00 between sets. Stretching (Checkmark) 1 set: 100 banded pull aparts 1:00 foam roll lats/side 1:00 foam roll quads/leg – Use a light band. – AT-HOME – (Time) – AT-HOME – 3 rounds for time: 35 burpees 21 double-DB bent-over rows (35/50 lb) – STRENGTH III –...

•July 8, 2025

CrossFit Compete – Wed, Jul 9

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-30:00 Workout 1: 250709 40:00-60:00 Workout 2: Strength III 70:00-85:00 Workout 3: GHD Turkish Twist 90:00-100:00 StretchingFocus – Macro: High Skill – Expect to see more workouts with higher-skill gymnastics and weightlifting (i.e. squat snatch, muscle-ups, handstand walks, etc.). – We will also test a 1-rep-max snatch and Nancy as CAP benchmarks. Warm-up (No Measure) 2 sets: 30 jumping jacks 10 alternating Spiderman stretches 10 push-ups to downward dog 10 PVC pass-throughs 1 set: 1:00 bike, easy :30 ring rows :30 hang from the pull-up bar 1 set: 1:00 bike, moderate :30 jumping pull-ups :30 up-downs 1 set: 1:00 bike, moderate :30 kipping pull-ups :30 burpees 1 set: 1:00 bike, workout pace 5-10 pull-ups– Use the first two sets to increase range of motion and elevate your heart rate. – In the next four sets,...

•July 8, 2025

Technique Tuesday: Jump & Land Like a Pro

When most people think about jumping in a workout, they focus on how high they can go.But at BayWay CrossFit, we’re more interested in how well you land. Whether you’re knocking out box jumps, repping through burpees, or catching a clean, your ability to land with controlcan make or break your workout — and your joints. 🧠 Why Jumping and Landing Matters For the everyday athlete — whether you’re just starting CrossFit or training for performance — learning to jump and land properly is one of the most overlooked, yet crucial movement skills. Here’s why: Injury PreventionLanding with control reduces the stress on your knees, ankles, and back. It helps prevent rolled ankles, caved knees, or jarring impacts that can sideline your progress. Better EfficiencySmooth landings mean you waste less energy during high-rep movements. You recover faster between reps and perform with more consistency throughout the workout. Improved AthleticismExplosive power and body control are at the...

•July 8, 2025

CrossFit – Tue, Jul 8

Announcements PLEASE RSVP FOR CLASS TO HELP COACHES PLAN FOR THEIR CLASSES BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 5:00 1 set: 10 small arm circles forward 10 small arm circles backward 10 big arm circles forward 10 big arm circles backward 10 windmill toe touches 10 air squats :30 skipping :30 skipping with high knees Banded shoulder warm-up | 5:00 1 set: :30 banded pull-aparts to chest :30 banded pull-aparts to chest, left hand high and right hand low :30 banded pull-aparts to chest, right hand high and left hand low :30 banded pull-aparts to waist :30 band pass throughs :30 banded external rotation palms up, hands at waist :30 banded shoulder press (standing on band) :30 banded behind the neck press (standing on band) 250708 (AMRAP – Rounds and Reps) – RX – AMRAP 15: 10 push-ups 20 AbMat sit-ups 30 single-unders...

•July 7, 2025

CrossFit Compete – Tue, Jul 8

BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250708+ 45:00-75:00 Workout 2: Stamina I 85:00-95:00 Workout 3: Accessory – I 100:00-110:00 StretchingFocus – Macro: High Skill – Expect to see more workouts with higher-skill gymnastics and weightlifting (i.e. squat snatch, muscle-ups, handstand walks, etc.). – We will also test a 1-rep-max snatch and Nancy as CAP benchmarks. Warm-up (No Measure) 1 set: 20 jumping jacks 10 sit-ups 1:00 plank hold 1:00 bike, row, or ski 1 set: 20 jumping jacks 10 GHD sit-ups to parallel :30 jump rope 10 hand-release push-ups from the knees 1:00 bike, row, or ski 1 set: 20 jumping jacks 10 GHD sit-ups :30 jump rope 10 hand-release push-ups 1:00 bike, row, or ski– Use today’s progressive warm-up to slowly build up to your final workout movement options. If you reach a movement that you cannot...

•July 7, 2025

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