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 | 6:00 1 set: 1:00 bike :30 plank hold (arms straight) 12 walking lunges 10 scap pull-ups 250730 (10 Rounds for time) – RX – Every 3:00 for 10 sets: 9/12-cal bike – INTERMEDIATE – Same as Rx’d – BEGINNER – Every 3:00 for 10 sets: 5/8-cal bike – MASTERS 55+ – Same as Rx’d Skill Work (Checkmark) Pre-workout On an 8:00 clock: Handstand practice Stretching (Checkmark) 1 set: 200-m cooldown walk 1:00 couch stretch/leg – AT-HOME – (10 Rounds for time) – AT-HOME – Every 3:00 for 10 sets: 10 jumping lunges 100-m run – SKILL I – (Checkmark) EMOM 8: Min 1 | :30 strict toes-to-bars Min 2 | 5-10 strict ring dips— – Scale toes-to-bar range of motion or adjust the movement to...Read more

If you’ve ever looked at the rings during a WOD and thought, “I’m not quite there yet,” you’re not alone. The ring dip is a challenging movement that requires upper body strength, shoulder stability, and control — and like many advanced skills in CrossFit, it takes time to build. That’s why at BayWay CrossFit, one of the top gyms in Baytown, we teach smart progressions — including a great modified ring dip using a box. In today’s Technique Tuesday, we’re showing you a great way to build volume, develop the right muscles, and learn the mechanics of an unassisted ring dip, all while staying safe and in control. Here’s how to do it: ✅ Step-by-Step: Modified Ring Dip Using a Box 1. SetupStart by placing a sturdy box underneath a set of low rings. The rings should be at or slightly above shoulder height when you’re seated or kneeling on the box. 2....Read more

Announcements PLEASE RSVP FOR CLASS TO HELP COACHES PLAN FOR THEIR CLASSES BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-15:00 Warm-up 20:00-35:00 Workout 1: 250729 45:00-65:00 Workout 2: Strength II 75:00-85:00 Workout 3: Accessory – I 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: :10 jumping jacks, slow :10 jumping jacks, moderate :10 jumping jacks, fast :30 alternating reverse lunges :30 ring rows 1 set: 200-meter jog 10 alternating plank reach-throughs 5 small kip swings + 5 big kips 1-3 strict pull-ups 1 set: 10 walking lunges 3 kipping pull-ups 10 alternating Samson stretches 3 chest-to-bar pull-ups 1 set: 10 dumbbell goblet-hold walking lunges 1-3 bar muscle-ups – Use workout variations.–...Read more

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 | 6:00 3 sets: 30 jumping jacks 20 mountain climbers 10 forward lunges Shoulder warm-up | 4:00 2 sets: 10 scap push-ups 10 scap pull-ups 15 band pull-aparts 250729 (Time) – RX – 5 rounds for time of: 7 bar muscle-ups 21 DB goblet-hold lunges (35/50 lb) – INTERMEDIATE – 5 rounds for time of: 5 jumping bar muscle-ups 21 DB goblet-hold lunges (20/35 lb) – BEGINNER – 5 rounds for time of: 5 strict banded pull-ups 10 DB goblet-hold lunges (10/15 lb) – MASTERS 55+ – 5 rounds for time of: 7 burpee chest-to-bar pull-ups 21 DB goblet hold lunges (20/35 lb) – If able to perform muscle-ups, substitute anywhere between 1-7 bar muscle-ups. Stretching (Checkmark) 2 sets: 1:00 pec stretch 1:00 calf stretch/leg 1:00...Read more

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: 10m High knees 10 Air squat 10m Bum kicks 10 Baby burpees 10m Straight leg bounds 15 sec Side Elbow plank each side 10m A-skips Workout (3 Rounds for reps) 3 x 10 min on / 2 min off: 800m Run 60m KB Farmers carry 1 x 24/16kg – 53/35lbs (6x10m) 40 Air squats 20 Burpees to plate Max cal erg in remaining time. Accessory 6 min EMOM: Min 1: 15-20 Calf raises Min 2: 15-20 Tibialis raisesRead more