BayWay CrossFit – CrossFit
General Warm-up (No Measure)
1 set:
2:00 bike
15 PVC pass-throughs
15 PVC good mornings (wide stance)
5 elbow-to-instep/leg
15 counterbalance plate squats
2 sets:
5 shoulder presses
5 push presses
5 pause front squats
5 front squats
– Use an empty barbell.
Andi (Time)
For time:
100 hang power snatches
100 push presses
100 sumo deadlift high pulls
100 front squats
65lb/45lb
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– INTERMEDIATE –
For time:
70 hang power snatches (35/45 lb)
70 push presses (35/45 lb)
70 sumo deadlift high pulls (35/45 lb)
70 front squats (35/45 lb)
– BEGINNER –
For time:
50 hang power snatches (15/25 lb)
50 push presses (15/25 lb)
50 sumo deadlift high pulls (15/25 lb)
50 front squats (15/25 lb)
– MASTERS 55+ –
For time:
70 hang power snatches (35/45 lb)
70 push presses
70 sumo deadlift high pulls
70 front squats
Stretching (Checkmark)
1 set:
1:00 scorpion stretch/side
1:00 child’s pose stretch
– AT-HOME – (Time)
For time:
100 single-arm DB hang power snatches (20/35 lb)
100 single-arm DB push presses
100 single-arm DB sumo deadlift high pulls
100 single-arm DB front squats
– Use one dumbbell and alternate arms as needed.
Work Your Weakness
Shoulder Press (- STRENGTH II –
Shoulder press
4-4-4-4-4+)
– Welcome to week two 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 4 reps in that final set without pushing to failure.
– Rest as needed between sets.