WOD – Page 25 – Bayway CrossFit in Baytown, TX

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CrossFit – Fri, Aug 1

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up | 5:00 1 set: 10 arm swings across 10 arm swings overhead 10 torso twists 20 alternating hamstring scoops 20 high knees 20 butt kickers :30 jumping jacks :30 up-downs :30 burpees Running dynamic warm-up | 7:00 1 set: 200-meter run, slow 2 sets: :30 running position drill per leg :30 running in place drill :30 partner falling drill 100-m run – Practice maintaining a figure-4 body position on each run. 1 set: 200-meter run, faster 250801 (Time) – RX – For time: 1,600-m run 1,000-m row 1,600-m run – INTERMEDIATE – Same as Rx’d – BEGINNER – For time: 1,000-m run 750-m row 1,000-m run – MASTERS 55+ – Same as Rx’d Stretching (Checkmark) 1 set: 1:00 foam roll calves 1:00 standing calf stretch/leg – AT-HOME – (Time) – AT-HOME – For time: 1,600-m run 120 alternating...

•July 31, 2025

Hybrid – Thu, Jul 31

Announcements PLEASE RSVP FOR CLASS TO HELP COACHES PLAN FOR THEIR CLASSES BayWay CrossFit – Hybrid View Public Whiteboard Warm up 400m Easy jog, into 2 Rounds of: 10 Pogo jumps 5 Down up 10m Bum kicks 10 Alt. Reverse lunge Workout (Time) Team of 2. 3 rounds for time: 1000m Run (together) 40 DB Front squats 2 x 15/10kg – 35/25lbs 20m Burpee broad jumps (2x10m) 40 DB Walking lunges 2 x 15/10kg – 35/25lbs 20m Burpee broad jumps (2x10m) TC = 35 min Mobility 6 min EMOM: Min 1: Cat and cow flow Min 2: Rolling straddle stretches Min 3: Calf stretch L Min 4: Calf stretch R Min 5: Couch stretch L Min 6: Couch stretch R

•July 30, 2025

CrossFit – Thu, Jul 31

Announcements PLEASE RSVP FOR CLASS TO HELP COACHES PLAN FOR THEIR CLASSES BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Skill warm-up | 15:00 3 sets: 1:00 of jump-rope practice 7 reps wall-facing squats 5-10 banded good mornings 250731 (3 Rounds for reps) – RX – 3 rounds: AMRAP 4: 12 air squats 10 sumo deadlift high pulls (55/75 lb) 8 hand-release push-ups – Rest 1:00 between rounds. – INTERMEDIATE – Same as Rx’d – BEGINNER – 3 rounds: AMRAP 4: 12 air squats 10 KB sumo deadlift high pulls (18/26 lb) 8 hand-release push-ups from the knees – Rest 1:00 between rounds. – MASTERS 55+ – 3 rounds: AMRAP 4: 12 air squats 10 sumo deadlift high pulls (45/65 lb) 8 hand-release push-ups – Rest 1:00 between rounds. Skill Work (Checkmark) Post-workout Accumulate: 3:00 plank hold Stretching (Checkmark) 1 set: 1:00 seated pike stretch (feet together) 1:00...

•July 30, 2025

CrossFit Compete – Thu, Jul 31

Announcements PLEASE RSVP FOR CLASS TO HELP COACHES PLAN FOR THEIR CLASSES BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest Day

•July 30, 2025

Why Small Changes Beat Extreme Diets – A BayWay CrossFit Perspective

At BayWay CrossFit, we see it all the time – people get caught up in the latest diet trends, thinking they need to cut out entire food groups, eat nothing but raw vegetables, or survive on a list of “approved” foods just to be healthy. While these extreme approaches might deliver quick results, they almost always lead to burnout, frustration, and eventually, a slide back into old habits. The truth is, your diet doesn’t have to be extreme or trendy to work. Small, sustainable changes can take you much farther on your health and fitness journey. The Problem with Extreme Diets Extreme diets promise fast weight loss, but they often ignore the bigger picture: building a healthy relationship with food. At BayWay CrossFit, we’ve seen members jump from one fad diet to the next, only to end up discouraged because these plans aren’t designed for long-term success. Whether it’s cutting...

•July 30, 2025

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