BayWay CrossFit – CrossFit
General Warm-up (No Measure)
Dynamic warm-up
3 sets:
30 plate hops
20 mountain climbers
10 plate ground-to-overheads
Shoulder warm-up
2 sets:
10 scap push-ups
10 scap pull-ups
15 band pull-aparts
250521 (AMRAP – Reps)
– RX –
5 x 2:00 rounds:
6 shuttle runs
Max bar muscle-ups
– Rest 1:00 between rounds.
– 1 shuttle run is 25 ft out and back.
– INTERMEDIATE –
5 x 2:00 rounds:
6 shuttle runs
Max jumping bar muscle-ups
– Rest 1:00 between rounds.
– 1 shuttle run is 25 ft out and back.
– BEGINNER –
5 x 2:00 rounds:
4 shuttle runs
Max jumping chest-to-bar pull-ups
– Rest 1:00 between rounds.
– 1 shuttle run is 25 ft out and back.
– MASTERS 55+ –
5 x 2:00 rounds:
6 shuttle runs
Max chest-to-bar pull-ups
– Rest 1:00 between rounds.
– 1 shuttle run is 25 ft out and back.
– Perform bar muscle-ups if able.
Skill Work (Checkmark)
Post-workout
Accumulate:
2:00 hanging L-sit
Stretching (Checkmark)
1 set:
200-meter recovery walk
1:00 Samson stretch/leg
– AT-HOME – (AMRAP – Reps)
5 x 2:00 rounds:
6 shuttle runs
Max wall walks
– Rest 1:00 between rounds.
– 1 shuttle run is 25 ft out and back.
Work Your Weakness
Front Squat (- STRENGTH II –
Front squat
5-5-5-5-5+
)
– Welcome to week one of the next 2025 Strength 2 lifting cycle, where we shift from the shoulder press to the front squat.
– 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.