BayWay CrossFit – CrossFit

View Public Whiteboard

General Warm-up (No Measure)

2 sets:

:40 row

10 PVC pass-through

10 PVC overhead squats to above parallel

Skill Work (4 Rounds for weight)

Pre-workout

3-4 sets:

2 power snatches

250411 (Calories)

– RX –

For calories:

30:00 row

– Perform 2 power snatches every 20 calories. (95/155)

– INTERMEDIATE –

Same as Rx’d – (75/115)

– BEGINNER –

For calories:

30:00 row

– Perform 2 power snatches every 20 calories.

– Rest 1:00 after each set of 2 snatches.

– MASTERS 55+ –

Same as Rx’d

Stretching (Checkmark)

Accumulate:

1:00 foam roll quads

1:00 foam roll upper back

1:00 foam roll lats

– AT-HOME – (Distance)

For distance:

30:00 weighted DB carry (35/50 lb)

– Wear a 14/20-lb weight vest.

– Perform 8 alternating dumbbell power snatches every 3:00, including 0:00.

Work Your Weakness

Shoulder Press (- STRENGTH II –
Shoulder press
5-5-5-5-5+

)

– Welcome to week one of the next 2025 Strength 2 lifting cycle where we will focus on the shoulder press.

– Use the same load for sets 4 and 5, but go for more than 5 reps in that final set without pushing to failure.

– Rest as needed between sets.