BayWay CrossFit – CrossFit
General Warm-up (No Measure)
1 set:
2:00 row
10 alternating Spiderman stretches
10 leg swings/leg (across the body)
5 inchworms
10 leg swings/leg (forward and backward)
10 air squats (chest up)
1 set:
2:00 row
10 single-leg toe touches/leg
20 alternating plank shoulder taps
10 air squats (knees track toes)
1 set:
2:00 row
10 unweighted good mornings
10 push-ups
10 air squats (weight in the heels)
250207 (Time)
– RX –
10 rounds for time:
3 power cleans (115/165 lb)
15 wall-ball shots (14/20 lb) (9/10 ft)
– INTERMEDIATE –
10 rounds for time:
3 power cleans (75/115 lb)
12 wall-ball shots (10/14 lb) (9/10 ft)
– BEGINNER –
7 rounds for time:
3 power cleans (45/65 lb)
8 wall-ball shots (6/10 lb) (9/10 ft)
– MASTERS 55+ –
10 rounds for time:
3 power cleans (75/115 lb)
15 wall-ball shots (10/20 lb) (9/9 ft)
Stretching (Checkmark)
1 set:
1:00 frog stretch
1:00 seated straddle stretch
1:00 seated butterfly stretch
– AT-HOME – (Time)
10 rounds for time:
5 double-DB power cleans (35/50 lb)
15 single-DB thrusters
– Switch arms as needed on the thrusters.
Work Your Weakness
Clean and Jerk (- STRENGTH –
Clean and jerk
Wave 1:
50% x 3
55% x 2
60% x 1
Wave 2:
55% x 3
60% x 2
60% x 1
Wave 3:
60% x 3
65% x 2
70% x 1
)
– Welcome to week five of the 2025 Strength 1 lifting cycle. This is a deload week and then next week, 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.