BayWay CrossFit – CrossFit
General Warm-up (No Measure)
1 set:
:30 easy row
:30 moderate row
:30 hard row
10 alternating Samson stretches
1 set:
:30 easy row
:30 moderate row
:30 hard row
10 alternating elbow-to-insteps
1 set:
250/300-meter row
250227 (Time)
– RX –
3 rounds for time:
800/1,000-m row
100 double-unders
– INTERMEDIATE –
3 rounds for time:
800/1,000-m row
50 double-unders
– BEGINNER –
3 rounds for time:
400/500-m row
50 single-unders
– MASTERS 55+ –
3 rounds for time:
800/1,000-meter row
70 double-unders
Skill Work (AMRAP – Reps)
Post-workout
Accumulate:
30-50 KB RDL
Stretching (Checkmark)
2 sets:
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot
– AT-HOME – (Time)
3 rounds for time:
800-meter run
100 double-unders
Work Your Weakness
Snatch (- STRENGTH I –
Snatch
Wave 1
72% x 3
77% x 2
82% x 1
Wave 2:
77% x 3
82% x 2
84% x 1
Wave 3:
82% x 2
87% x 1
92% x 1
Heavy single x 1
)
– Welcome to week two of the second 2025 Strength 1 lifting cycle where we’ll continue following the same wave-loading template as our previous cycle. 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.