WOD – Page 2 – Bayway CrossFit in Baytown, TX

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Hybrid – Thu, Jul 10

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 6 min AMRAP: 10/7 Erg of choice 5 Shuttle runs (2 x 7.5m) 10 alt. Single leg good mornings 10 Alt. Forward lunges Romanian Deadlift (RDL) (RDL (Week 1) 3 x 8, rest 60 between sets. You should feel like you could do 4 more reps if needed. ) Workout (6 Rounds for time) Every 5 min × 6: A) 400m Run, RPE 7-8 (race pace) 20/15 cal Row 10m Sled push B) 400m Run, RPE 7-8 (race pace) 20/15 cal Row 10 KB Deadlifts 2 x 32/24kg – 70/53lbs Alternate between A and B.

•July 9, 2025

CrossFit – Thu, Jul 10

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 | 8:00 2 sets: :20 band pull-aparts 10 PVC pass-throughs 10 scap pull-ups 10 shoulder presses 10 alternating Spiderman + twists 10 counterbalance squats Thruster (- RX – For load: Thruster 3-3-2-2-1-1-1 – INTERMEDIATE – Same as Rx’d – BEGINNER – For load: Thruster 3-3-3-3-3-3 – MASTERS 55+ – Same as Rx’d) Stretching (Checkmark) Accumulate: 2:00 pull-up bar hang 2:00 couch stretch/leg – Use a foot assist if needed on the pull-up bar hang. – AT-HOME – (Checkmark) – AT-HOME – EMOM 9: :30 double-DB thrusters (35/50 lb)

•July 9, 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

CrossFit – Wed, Jul 9

Announcements PLEASE RSVP FOR CLASS TO HELP COACHES PLAN FOR THEIR CLASSES 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:...

•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

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