BayWay CrossFit – CrossFit
General Warm-up (No Measure)
3 sets:
1:00 bike
10 inchworm + push-ups
10 banded pull-aparts
10 banded monster walks
:30 handstand hold, pike handstand hold, or plank hold from the knees
250429 (AMRAP – Reps)
– RX –
AMRAP 20:
Bike for calories
– Every 20/15 calories, stop and perform a :20 max wall walk
— score is calories plus wall walks (wall walks = 3 reps)
– INTERMEDIATE –
AMRAP 20:
Bike for calories
– Every 15/12 calories, stop and perform a :20 max wall walk
— score is calories plus wall walks (wall walks = 3 reps)
– BEGINNER –
AMRAP 20:
Bike for calories
– Every 10 calories, stop and perform a :20 wall walk
— score is calories plus wall walks (wall walks = 3 reps)
– 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 – (AMRAP – Rounds and Reps)
AMRAP 20:
3 shuttle runs
10 walking lunges
– Every 3 rounds, stop and perform a :20 side plank/side.
– 1 shuttle run is 25 out and back.
Work Your Weakness
Clean and Jerk (- STRENGTH I –
Clean and jerk
Wave 1:
75% x 3
80% x 2
85% x 1
Wave 2:
80% x 2
85% x 2
90% x 1
Wave 3:
85% x 1
90% x 1
95% x 1
Heavy single x 1
)
– Welcome to week four of the 2025 Strength 1 lifting cycle. Next week will be a deload week and then in week six, we will test our 1-rep clean and jerk.
– Use a recent max or heavy single for your percentages.
– 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.
Optional Murph Prep – All
Metcon (No Measure)
AMRAP 10:
– 5 Weighted Pull-ups (Scale: Banded, Jumping, Ring Rows)
– 10 DB Bench Press
– 15 Jump Squats
– 200m Run