BayWay CrossFit – CrossFit
General Warm-up (No Measure)
1 set:
2:00 jog, row, bike, or ski
15 PVC pass-throughs
15 PVC sumo stance good mornings
5 elbow-to-insteps/leg
15 counterbalance plate squats
2 sets:
5 shoulder presses
5 push presses
5 pause front squats
5 front squats
Skill Work (No Measure)
Pre-workout
Technique work:
Hang power snatch
Sumo deadlift high pull
250222 (Time)
– RX –
For time:
50 hang power snatches (65/95 lb)
50 push presses
50 sumo deadlift high pulls
50 front squats
– INTERMEDIATE –
For time:
50 hang power snatches (55/75 lb)
50 push presses
50 sumo deadlift high pulls
50 front squats
– BEGINNER –
For time:
25 hang power snatches (35/45 lb)
25 push presses
25 sumo deadlift high pulls
25 front squats
– MASTERS 55+ –
For time:
50 hang power snatches (45/65 lb)
50 push presses
50 sumo deadlift high pulls
50 front squats
Stretching (Checkmark)
1 set:
1:00 scorpion stretch/side
1:00 child’s pose stretch
– AT-HOME – (Time)
For time:
50 single-arm DB hang power snatches(35/50 lb)
50 single-arm DB push presses
50 single-arm DB sumo deadlift high pulls
50 single-arm DB front squats
– Switch arms as needed.
Work Your Weakness
Snatch (Snatch
Wave 1:
70% x 3
75% x 2
80% x 1
Wave 2:
75% x 3
80% x 2
80% x 1
Wave 3:
80% x 3
85% x 2
90% x 1
)
– Welcome to week one of the 2025 Strength 1 lifting cycle. The next four weeks will be dedicated to the snatch (power or squat) following a wave-loading template. Week five will be a deload week and then in week six, we will test our 1-rep snatch.
- For the percentages, use a recent max or heavy single.
– 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.