BayWay CrossFit – CrossFit
General Warm-up (No Measure)
1 set:
10 back-to-back twist passes
10 granny tosses
10 chest passes
10 bounce pass
10 side tosses, right
10 side tosses, left
10 roll passes
10 squat throws
250212 (Time)
– RX –
For time with a partner:
300-cal bike
– One partner works at a time.
– Non-working partner must bear hug a sandbag or hold a pair of kettlebells or a barbell in the front rack.
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
For time with a partner:
200-cal bike
– One partner works at a time.
– Non-working partner must bear hug a sandbag or hold a pair of kettlebells or a barbell in the front rack.
– MASTERS 55+ –
Same as Rx’d
Skill Work (Checkmark)
Post-workout
Accumulate:
100 banded pull-aparts
Stretching (Checkmark)
1 set:
1:30 couch stretch/leg
– AT-HOME – (Time)
For time with a partner:
5,000-m run
– One partner works at a time.
– Non-working partner must bear hug or hold an object on the front side of the body.
Work Your Weakness
Deadlift (- STRENGTH II –
On a 20:00 clock:
Build to a 1-rep-max deadlift
)
– Welcome to week six of the 2025 Strength 1 lifting cycle. This is a test week. The goal is to build to a heavy 1-rep.
– Within the 20-minute clock, aim to complete 6-10 total lifts. Any more than 10 reps and you are not getting enough rest between lifts.
– Be sure to warm up to at least 50% of your recent 1-rep-max before starting the 20-minute clock.