BayWay CrossFit – CrossFit


Warm-up (No Measure)

Grab a barbell!


MIN 1- 10 Up-Downs

MIN 2- 10 Alt Groaners w/ Twist

Then …


MIN 1- 5 Romanian Deadlift (or DB) + 5 Hang Muscle Clean (or DB) + 10 Elbow Punches (or DB Strict Press)

MIN 2- 5 Strict Press (DB) + 5 Push Press (DB) + 5 Push Jerks (DB)


Hang Clean and Jerk (1×5)


Build to a Heavy 5-Rep Hang Power Clean & Push Jerk

Strength — we can modify the rep scheme, or provide more structure for newer athletes- 5 sets of 5 reps to practice cycling the barbell. Or you could use a heavy db(s) or kettlebell(s). You could use a pvc pipe or wooden rod to practice technique. You could also use an odd object and try to move it from the ground to over your head 5x. If that object isn’t heavy then do it for more reps or sets.

Strength — we can sub a Hang Power Clean, or a Front Squat + Push Jerk. If an athlete cannot go overhead, we can sub a Power Clean + Front Squat.


DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
*Last Seen 9/20/19


*Reps, Loading, Volume*…

Workout — athletes should scale the load to something that they will be able to complete the Push Jerks unbroken every round.

*Movement Adjustments*…

Workout — we can get creative here! If an you cannot use a barbell for any part of the workout, we can sub DBs or KBs. If you cannot perform any part of this workout, not a big deal! We can sub Goblet Squat for DL, KBS for Hang Power Clean, and Bent Over Row for Push Jerk if needed. If weights that you have or object you have is tool light for these rep schemes then add reps to each round or add rounds in total.

Optional Cool Down

Warm-up (No Measure)


3:00 Lat Smash (1:30 R/L)

3:00 Forearm Smash (1:30 R/L)

(No Measure)

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