BayWay CrossFit – CrossFit
General Warm-up (No Measure)
1 round:
15/12 cal row, slow
10 alternating Spiderman stretch + reaches
10 alternating Samson lunges
10 supine leg lowering
15/12 cal row, faster
1 round:
5 push-ups to downward dog
:20 static pull-up bar hang
5 inchworms
10 scap pull-ups
10 steps bear crawl
10 kip swings
250313 (Time)
– RX –
8 rounds for time:
10 toes-to-bars
15/20 cal row
– INTERMEDIATE –
8 rounds for time:
6 toes-to-bars
15/20 cal row
– BEGINNER –
8 rounds for time:
10 knees to chest
10/15 cal row
– MASTERS 55+ –
Same as Rx’d
Skill Work (3 Rounds for distance)
Post-workout
On a 10:00 clock:
3 sets of max-distance handstand walk
OR
Accumulate 75 alternating shoulder taps in a handstand hold or plank hold
Stretching (Checkmark)
Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll calves
– AT-HOME – (Time)
4 rounds for time with a partner:
30 V-ups
400-m run
– Share the V-ups and run together.
Work Your Weakness
Back Squat (- STRENGTH II –
Back squat
2-2-2-2-2+
)
– Welcome to week four of the second 2025 Strength 2 lifting cycle where we continue to build strength in the back squat.
– Use the same load for sets 4 and 5, but go for more than 2 reps in that final set without pushing to failure.
– Rest as needed between sets.