BayWay CrossFit – CrossFit
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General Warm-up (No Measure)
1 set:
:40 inchworms with a push-up + lateral hop
:40 alternating deep lunge + twists
:40 lateral up-downs over a line
:40 mountain climbers
:40 lateral burpees over a line
– Rest :20-:30 between movements.
241230 (AMRAP – Rounds and Reps)
– RX –
4 x AMRAP 4:
3 hang power cleans (95/135 lb)
6 shoulder-to-overheads
9 lateral burpees over the bar
12 pull-ups
– Rest 2:00 between rounds.
– INTERMEDIATE –
4 x AMRAP 4:
3 hang power cleans (65/95 lb)
6 shoulder-to-overheads
9 lateral burpees over the bar
6 pull-ups
– Rest 2:00 between rounds.
– BEGINNER –
4 x AMRAP 4:
3 hang power cleans (35/45 lb)
6 shoulder-to-overheads
9 lateral burpee bar step-overs
6 jumping pull-ups
– Rest 2:00 between rounds.
– MASTERS 55+ –
4 x AMRAP 4:
3 hang power cleans (65/95 lb)
6 shoulder-to-overheads
9 lateral burpees over the bar
12 pull-ups
– Rest 2:00 between rounds.
Stretching (Checkmark)
1 set:
1:30 lat/side delt foam roll/arm
1:30 T-spine foam roll with arms overhead
– AT-HOME – (AMRAP – Rounds and Reps)
4 x AMRAP 4:
3 DB hang power cleans (35/50 lb)
6 DB shoulder-to-overheads
9 burpees over the DBs
12 DB bent–over rows
– Use two dumbbells.
– Rest 2:00 between rounds.
Work Your Weakness
– STRENGTH I – (7 Rounds for weight)
For load:
Snatch, clean, or jerk:
5 reps x 2 sets at 50-60%
4 reps x 3 sets at 60-70%
3 reps x 2 sets at 65-75%
– Welcome to week eight of our Strength I cycle. This is the final week of this cycle and it is considered a de-load week.
– Next week, we will switch to the 2025 weightlifting cycles.
– Use the same 1-rep-max to find your percentages.
– Take the jerks from a rack, and rest as needed between sets.
Back Rack Lunge (- STRENGTH II –
For load:
Back rack lunge
10-8-8-6-6)
– Welcome to week four in our Strength II back rack lunge cycle; this is a de-load week.
– Next week, we will switch to the 2025 weightlifting cycles.
– Use a weight in each set that allows you to maintain solid technique with very little deviation. This loading will vary for each athlete.
– Perform a new set every 3 minutes.
Weighted Pull-ups (- STRENGTH III –
7 sets:
3 weighted pull-ups
– Rest 1:00-2:00 between sets.)
– Increase loading across as many sets as possible; perform the same weight for multiple sets if needed.
– Use a dumbbell, medicine ball, vest, or weight belt to add load to the pull-ups.
– If you are not yet able to perform a pull-up, find the smallest assistance band possible that allows to you perform three smooth and controlled reps.
– SKILL I – (Checkmark)
3 sets:
:30 single-arm ring plank hold (right arm)
:30 single-arm ring plank hold (left arm)
:30 L-sit hold
– Keep 30-second intervals to 3 sets or less.
– Scale the plank holds by walking your feet forward, making your body more upright.
– Scale the L-sit hold by bringing the knees closer to your chest.
– STAMINA I – (Time)
For time:
240/300-calorie C2 bike
– 14:00-20:00.
– Building stamina and endurance with a monostructural movement.
– Move at a faster pace than you want to, shooting for somewhere around 75 RPMs. Once you slow down a little bit, try to hold no lower than 65 RPMs for the remainder of the workout. Lactic acid will set in, but push through the discomfort and get familiar with how hard you can push your body.
– C2 bike modifications: 190/240-cal Assault or Echo bike, 240/300-cal row, 240/300-cal ski