WOD – Page 311 – Bayway CrossFit in Baytown, TX

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Tuesday

Announcements October 9th – Tie-Dye Day BayWay CrossFit – 60 Warm-up Warm-up (No Measure) 3 ROUNDS 10 Jumping Jacks 5 Scap Pull-Ups + 5 Kip Swings 8 Single DB Front Squat 6 Up-Downs Strength Back Squat (3-3-3*) *Start Moderate-Heavy and Build to Heavy. Warm-Up sets do not count toward working sets. (Score is Weight) Workout Metcon (Time) FOR TIME* 15-12-9-12-15 DB Front Squat C2B Pull-Up *After each full set, complete 10 Up-Downs RX: 35/20 RX+: 50/35

•September 27, 2021

Friday

Announcements September 6th – Start of “Lazy Macros Challenge” – $20 Entry BayWay CrossFit – Free Trial View Public Whiteboard Metcon (No Measure) 3 Rounds 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 MAX Alt. Single DB FR Lunges STATION 2 :45 Side Plank (R) :45 Side Plank (L) STATION 3 MAX Alt DB Snatch STATION 4 :45 Plank :45 Superman Hold Metcon (No Measure) 3 Rounds 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 MAX Alt. Single DB FR Lunges STATION 2 :45 Side Plank (R) :45 Side Plank (L) STATION 3 MAX Alt DB Snatch STATION 4 :45 Plank :45 Superman Hold Metcon (No Measure) 3 Rounds 1:30 Stations :30 Rest b/t Stations No Rest b/t Rounds STATION 1 MAX Alt. Single DB FR Lunges STATION 2 :45 Side Plank (R) :45 Side Plank (L) STATION 3 MAX Alt DB...

•September 2, 2021

Friday

Announcements September 6th – Start of “Lazy Macros Challenge” – $20 Entry BayWay CrossFit – CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS 100m Run 10 Lunges 10 Scap Ring Rows 8 Single Ring Ring Rows Into… 2 ROUNDS 100m Run 8 Russian KB Swings 8 KB Goblet Squats 8 Scap Pull-Ups 8 Kip Swings Strength Back Squat (1×5 @ 60%) 1×5 @ 40%* 1×5 @ 50% 1×5 @ 60% *Based off of 90% of Heavy 1-Rep **Add 5-10lb to the working weight today. Week 8 of 9 (Score is Weight) Workout Metcon (Time) 7 ROUNDS FOR TIME 10 KB Goblet Squats 5 Bar Muscle-Ups RX: 53/35 RX+: 70/53 BMU Option 1: 5 Jumping BMU BMU Option 2: 10 Pull-Ups or C2B Pull-Ups

•August 19, 2021

Workout Day!

Announcements September 6th – Start of “Lazy Macros Challenge” – $20 Entry BayWay CrossFit – Open Gym Warm-up Warm-up (No Measure) Activation: Banded Glute Work Banded Shoulder Activation 3 SETS: 250m Row 5 Ring Row / Strict Pull-up / Kipping 7 Push-up / SA DB Press / BB Press 9 Air Squat / DB Goblet / Front Mobility: Foam Roll Banded Front Rack Couch Stretch Workout Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-upsContinue on with Jackie Plus & Jackie Plus Plus

•August 13, 2021

JOIN THE LAZY MACROS CHALLENGE (#800gCHALLENGE® + PROTEIN)

WHAT IS IT? This challenge was designed by OptimizeMe Nutrition and focuses on ensuring a baseline level of fruits, veggies, and protein every day — without weighing and measuring everything and without restricting anything! Hence, it’s “lazy” but still offers significant results. It combines the #800gChallenge® (eating 800 grams, by weight, of fruits and veggies each day) with a protein target. By setting a target on these underrepresented items in most diets, the overall quantity is reduced as well as a more even macronutrient balance is achieved. In addition, points are awarded for working out AND achieving enough sleep – an important and overlooked aspect to one’s goals. Therefore, the Lazy Macros Challenge tackles the 4 major areas (diet quality, diet quantity, exercise, and sleep) that affect the goals most everyone wants: better body composition, performance, and overall health. Here’s a one-sheet with all the rules and scoring details. DATES...

•July 22, 2021

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