WOD – Page 8 – Bayway CrossFit in Baytown, TX

Invite your friends

It's always more fun to train with friends

Consistency Wins: The Secret Behind Tim’s Success at BayWay CrossFit

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...

•June 19, 2025

Hybrid – Thu, Jun 19

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 side

•June 18, 2025

CrossFit – Thu, Jun 19

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...

•June 18, 2025

CrossFit Compete – Thu, Jun 19

BayWay CrossFit – CrossFit Compete View Public Whiteboard Rest Day

•June 18, 2025

CrossFit – Wed, Jun 18

BayWay CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) Running line drill warm-up 2 rounds: 200-meter run Hip rotations – out and around Hip rotations – in and out Heel walks Toe walks Outside feet Inside feet A skips B skips C skips High knees Butt kicks Karaoke Skipping (forward/back/height/length) Band warm-up 2 sets: 10 steps banded monster walk, forward 10 steps banded monster walk, backward 10 banded sumo-stance good mornings 250618 (Time) – RX – 7 rounds for time of: 30 double-unders 200-m run – INTERMEDIATE – 7 rounds for time of: 15 double-unders 200-m run – BEGINNER – 7 rounds for time of: 15 single-unders 100-m run – MASTERS 55+ – Same as Rxd Skill Work (Checkmark) Post-workout Accumulate: 200-m bottom-up KB carry – Switch arms as needed. Stretching (Checkmark) 1 round: 1:00 calf foam roll/side 1:00 quad foam roll/side – AT-HOME – (Time) Same as Rxd...

•June 17, 2025

1 … 6 7 8 9 10 … 488