BayWay CrossFit – CrossFit
General Warm-up (No Measure)
1 set:
1:00 row, easy
10 alternating scorpion stretches
:30 plank hold
1 set:
1:00 row, moderate
10 air squats
:30 hollow rocks
1 set:
:30 row, fast
10 lunges
:30 mountain climbers
2 sets:
:30 row, sprint
10 front squats
10 front rack lunges
:30 rest
Skill Work (Checkmark)
Pre-workout
15:00 of rope climb practice
250131 (Time)
– RX –
5 rounds for time:
16/20-cal row
15 front-rack lunges (55/75 lb)
– INTERMEDIATE –
5 rounds for time:
12/15-cal row
15 front-rack lunges (35/45 lb)
– BEGINNER –
5 rounds for time:
8/10-cal row
10 unweighted lunges
– MASTERS 55+ –
5 rounds for time:
16/20-cal row
15 front-rack lunges (35/45 lb)
Stretching (Checkmark)
Accumulate:
30 reach-roll-lift
:30 Samson stretch/side
– AT-HOME – (Time)
5 rounds for time:
300-m run
15 single-DB front-rack lunges (35/50 lb)
Work Your Weakness
Clean and Jerk (- STRENGTH I –
Clean and jerk
Wave 1:
75% x 3
80% x 2
85% x 1
Wave 2:
80% x 2
85% x 2
90% x 1
Wave 3:
85% x 1
90% x 1
95% x 1
Heavy single x 1
)
– Welcome to week four of the 2025 Strength 1 lifting cycle. Week five will be a deload week and then in week six, we will test our 1-rep clean and jerk.
– Use a recent max or heavy single for your percentages.
– If the percentage calls for more than a single rep, they are meant to be completed as unbroken, touch-and-go reps.
– Rest as needed between percentages and waves.