You are a Humanoid.

You are Medium or Small. You choose the size when you select this race.

Your walking speed is 30 ft., and you have a swimming speed equal to your walking speed.

You can breathe air and water.

You can see in dim light within 60 feet of you as if it were bright light, and in darkness as if it were dim light. You can't discern color in darkness, only shades of gray.

Your tongue is a powerful natural weapon, which you can use to make unarmed strikes. If you hit with it, you deal piercing damage equal to 1d6 + your Strength or Dexterity modifier, instead of the bludgeoning damage normal for an unarmed strike.

NOTE.

Picking any of these will actually make this race in par with Shadar kai, yuan ti and other great races.
If your Gm finds them op to your specific game, please be respectfull and only pick one or none. 

Origin features are feats that make your character race feel different from someone playing the same race.

No Frogfolk is the same. Pick 2 origin features that represent your uniqueness and diference from other Frogfolks.

Chameleon Hide

Your skin's adaptive nature allows you to blend seamlessly with your surroundings, making you a master of stealth and concealment.

Camouflage: Your skin changes color and brightness to match your environment. This natural camouflage grants you proficiency in the Stealth skill.

Aquatic Stealth: When you are submerged in water, the reflective and refractive properties of your skin enhance your ability to hide. You gain advantage on Stealth checks while submerged.

Disorienting Croak

Your unique vocal abilities allow you to emit a disorienting croak that confuses your enemies, making it difficult for them to target you accurately.

Action Type: Bonus action.

Effect: Emit a croak that affects all enemies within 30 feet of you. Any attack roll made against you has disadvantage if the attacker can hear the croak. This effect lasts until the start of your next turn.

Usage Limit: Once per day.

Extended Tongue

Your tongue is not only powerful but also remarkably long, enhancing its range and utility.

Extended Range: The range of your Tongue Slap increases to 10 feet.

Grasping Tongue: You can use your tongue to grab objects or creatures at a distance of up to 15 feet. This ability provides unique interaction options, from retrieving items to grappling with distant foes.

Mucus Shield

Your amphibious nature allows you to secrete a protective mucus in response to harm, reducing the impact of incoming attacks.

Action Type: Reaction.

Trigger: When you take damage.

Effect: Secrete a protective mucus to reduce the damage taken. The damage is reduced by an amount equal to your Constitution modifier (minimum of 1) plus your proficiency bonus.

Usage Limit: You can use this feature twice per day. You regain all expended uses after completing a long rest.

Toxic Retaliation

Your amphibious nature not only provides resilience against toxins but also turns your skin into a dangerous weapon against melee attackers.

Poison Resistance (passive): You have resistance to poison damage and advantage on saving throws against poison.

Retaliatory Toxin: When you are hit by a melee attack, the attacker must succeed on a Constitution saving throw (DC = 8 + your proficiency bonus + your Constitution modifier). On a failed save, the attacker becomes poisoned. The poisoned creature can repeat the saving throw at the end of each of its next turns, ending the effect on itself on a success.

You can activate this feature twice per day. You regain all expended uses after a long rest.

Powerfull Legs

Your strong amphibian legs grant you extraordinary leaping abilities, far surpassing those of ordinary creatures.

Enhanced Jumping: Your jump distance and height are significantly increased. When you make a long or high jump, you can jump an extra 10ft.

Leap Attack: Additionally, when you make a jump towards an enemy and land within 5 feet of them and immediately make a melee attack, if it hits, add an extra 1d6 damage to the attack’s damage roll.

Slippery Skin

Thanks to your amphibian heritage, your skin has a naturally slippery quality that aids you in escaping from tight situations.

Advantage in Escaping Grapples: Whenever you attempt to resist a grapple or escape from one, you automatically gain advantage on Acrobatics checks or saving throws made to end that grappled condition.

Sticky Tongue

Your adept use of your tongue allows you to disarm opponents in combat.

Activation: When you hit an enemy that is within range of your Tongue Slap (5 feet) with an attack, you can attempt to disarm them as well.

Disarm Mechanic: Make an unarmed strike roll contested by the enemy’s weapon attack roll. (Note: If the enemy is holding the weapon with both hands, they roll with advantage.)

Outcome of the Contest:

• Win by 5 or More: The enemy drops their weapon, and you catch it with a free hand (if available).
• Win by 4 or Less: The enemy drops their weapon, landing in a free spot on the ground within 5 feet of them.
• If the Enemy Wins: The enemy retains their weapon.

Usage Limit: You can use this feature twice per day. All expended uses are regained after a long rest.