BayWay CrossFit – CrossFit
General Warm-up (No Measure)
1 round:
400-meter run
10 jumping jacks
10 alternating Spiderman stretch + reach
10 push-ups to downward dog
10 burpees (slow)
10 alternating Samson lunges
10 reverse lunges
10 jumping jacks
10 alternating scorpion stretches
10 air squats
10 burpees (fast)
250517 (Time)
– RX –
3 rounds for time:
800-m run
20 pull-ups
60 air squats
– INTERMEDIATE –
3 rounds for time:
800-m run
15 pull-ups
45 air squats
– BEGINNER –
3 rounds for time:
400-m run
10 banded strict pull-ups
20 air squats
– MASTERS 55+ –
Same as Rx’d
Stretching (Checkmark)
1 set:
200-m cooldown walk
:45 foam roll quadricep/leg
:45 foam roll glute-med/side
– AT-HOME – (Time)
3 rounds for time:
800-m run
20 double-DB bent-over rows (35/50 lb)
60 air squats
Work Your Weakness
Shoulder Press (- STRENGTH II –
On a 20:00 clock:
Build to a 1-rep-max shoulder press
)
– Welcome to week six of the 2025 Strength 2 lifting cycle. This is a test week. The goal is to build to a heavy 1-rep.
– Aim to complete 6-10 total lifts in the 20-minute window. Any more than 10 reps and you won’t have enough rest between lifts.
– Be sure to warm up to at least 50% of your recent 1-rep-max before starting the 20-minute clock.