BayWay CrossFit – CrossFit Compete View Public Whiteboard Workout Order Notes (No Measure) 0:00-20:00 Warm-up 25:00-35:00 Workout 1: 250619 50:00-75:00 Workout 2: 250620 85:00-105:00 Workout 3: Strength II 110:00-120:00 StretchingFocus -Macro: Lifting Heavy – Expect to see heavy loading and opportunities to lift heavier relative to your capacity. – We will also test a 1-rep-max deadlift, Diane, and Linda as CAP benchmarks. Warm-up (No Measure) 3 sets: :30 jumping jacks :30 mountain climbers 3 sets: 5 inchworms 5 push-ups 10 alternating Cossack squats 5 pause kettlebell goblet squats 5 kettlebell goblet squats 1 set: 10 kip swings 8 kipping knee raises 6 kipping knees-to-chests 4 toes-to-bars 1 set: 5 deadlifts 5 muscle cleans 5 hang power cleans 5 pause front squats 5 front squats – Use an empty barbell. 3-4 sets: 3-5 toes-to-bars 4 front squats – Use workout variations. – Build to workout weight– Elevate your heart rate while...Read more

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up 1 set: 1:00 easy row :30 band pull-aparts :30 push-ups from the knees 10 scap pull-ups 1 set: :30 hard row :30 band pull-aparts :30 push-ups 10 scap pull-ups 1 set: 250-meter row 250620 (Time) – RX – For time: Handstand walk (100 ft) 1,000-m row 30 handstand push-ups 1,000-m row 10 wall walks 1,000-m row – INTERMEDIATE – For time: Handstand walk (50 ft) 1,000-m row 30 handstand push-ups to a 2-in riser 1,000-m row 10 partial wall walks 1,000-m row – BEGINNER – For time: 50 plank shoulder taps 700-m row 20 pike push-ups 700-m row 10 inchworm + push-ups 700-m row – MASTERS 55+ – For time: 100 handstand shoulder taps 1,000-m row 30 handstand push-ups to a 2-in riser 1,000-m row 10 wall walks 1,000-m row Stretching (Checkmark) 1 set: 1:00 lacrosse ball tricep/side...Read more

At BayWay CrossFit, we see incredible stories unfold every single day. But some stories stand out and become a true reminder of what’s possible when you show up, stay consistent, and commit to the process — no matter your starting point. Tim’s story is one of those. Tim is 60 years old. He’s been part of BayWay CrossFit for just over five years. And to put it simply — the results speak for themselves. There aren’t many 60-year-old men out there who can do what Tim does inside the gym or outside. He’s strong, capable, and still improving. But his success didn’t happen overnight. It happened because of one thing: consistency. Starting Over with a Smarter Approach Like many people who walk through the doors of our gym in Baytown, Tim had been active before. He had done the typical big-box gym routines but had also dealt with injuries along the...Read more

BayWay CrossFit – Hybrid View Public Whiteboard Warm up 400m Easy jog, into: 3 Rounds of: 10m High knees 10m Bum kicks 6 Burpees to plate 10 Plate ground to OH 10 Sit-ups 10 Plate thrusters Workout (AMRAP – Rounds and Reps) 12 min AMRAP: 200m Run 15 Burpees to plate 200m Run 20 Plate ground to OH 1 x 15/10kg – 35/25lbs Rest 4 min 12 min AMRAP: 200m Run 20 Sit-ups 200m Run 20 Plate thrusters 1 x 15/10kg – 35/25lbs Accessory 3 Rounds for quality: 12-15 DB Single leg calf raises each side 12-15 Tibialis raises 20-30 sec Copenhagen plank each sideRead more

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Dynamic warm-up 2 rounds: :30 jumping jacks 10 scap pull-ups 10 alternating Spiderman twists 10 air squats Squat therapy 1-2 sets: 5 wall-facing squats – Stop and hold for :02 after initiating, above parallel, and below parallel. 250619 (Time) – RX – For time: 24-18-12 Toes-to-bars 12-9-6 Front squats (135/205 lb) – INTERMEDIATE – For time: 15-12-9 Toes-to-bars 12-9-6 Front squats (105/155 lb) – BEGINNER – For time: 15-12-9 Hanging knee raises 12-9-6 Front squats (35/45 lb) – MASTERS 55+ – For time: 24-18-12 Toes-to-bars 12-9-6 Front squats (105/155 lb) Skill Work (Checkmark) Pre-workout Every 2:00 for 5 sets: 1 squat clean 1 pause front squat 1 front squat – Build in load as mechanics allow. Stretching (Checkmark) 1 set: :30 banded shoulder stretch/side :45 couch stretch/side – AT-HOME – (Time) For time: 30-24-18 V-ups 15-12-9 Double-DB front squats (35/50...Read more