BayWay CrossFit – CrossFit
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General Warm-up (No Measure)
1 set:
:45 bike (easy)
10 alternating scorpion stretches
1 set:
:45 bike (moderate)
10 push-ups from the knees
1 set:
:30 bike (moderate-to-fast)
10 single-arm dumbbell shoulder presses/arm
– Use a light dumbbell.
1 set:
:30 bike (sprint)
250519 (AMRAP – Rounds and Reps)
– RX –
AMRAP 15:
100-m single-DB suitcase carry (35/50 lb)
20-cal bike
30 alternating DB hang snatches
– INTERMEDIATE –
AMRAP 15:
100-m single-DB suitcase carry (20/35 lb)
15-cal bike
30 alternating DB hang snatches
– BEGINNER –
AMRAP 15:
100-m single-DB suitcase carry (10/15 lb)
10-cal bike
20 alternating DB hang snatches
– MASTERS 55+ –
AMRAP 15:
100-m single-DB suitcase carry (20/35 lb)
20-cal bike
30 alternating DB hang snatches
Skill Work (6 Rounds for weight)
Post-workout
EMOM 6:
1 Turkish get-up/arm
– Use a single dumbbell.
– Build in load if able.
Stretching (Checkmark)
2 sets:
:30 double-forearm stretch
1:00 seated pike stretch
– AT-HOME – (AMRAP – Rounds and Reps)
AMRAP 15:
100-m single-DB suitcase carry (35/50 lb)
200-m run
30 alternating DB hang snatches
Work Your Weakness
Snatch (- STRENGTH I –
Snatch
Wave 1:
70% x 3
75% x 2
80% x 1
Wave 2:
75% x 3
80% x 2
80% x 1
Wave 3:
80% x 3
85% x 2
90% x 1
)
– Welcome to week one of the next 2025 Strength 1 lifting cycle. The next four weeks will be dedicated to the snatch (power or squat), following the same wave-loading template used for the clean and jerk in our previous cycle. Week five will be a deload week, and then in week six, we will test our 1-rep snatch.
– Use a recent max or heavy single for the percentages.
– If a set calls for more than a single rep, it is meant to be completed as unbroken (touch-and-go) reps.
– Rest as needed between percentages and waves.
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.
– STRENGTH III – (5 Rounds for weight)
5 sets for completion:
Sandbag carry (100 ft) (100/150 lb)
10 heavy Russian kettlebell swings
– Rest 1:00 between sets.
– This should feel like a mini workout that elevates the heart rate with relatively heavy loads to make moving quickly challenging.
– Use a sandbag carry load that gets challenging by the end of the 100 feet, but can always be done unbroken.
– Use a heavier-than-usual kettlebell load for the swings.
– Swing the kettlebell to anywhere around shoulder height.
– SKILL I – (Checkmark)
3 sets:
10 skin-the-cats (on rings)
:30 plank hold (on hands)
10 strict pull-ups
:30 plank hold (on forearms)
– Rest 2:00-3:00 between sets.
– Watch the Skin the Cat Progression if you are unfamiliar with the movement.
– Scale the strict pull-ups by reducing the reps, using a band for assistance, or performing ring rows.
– STAMINA I – (Time)
3 rounds for time:
300-meter run
:30 rest
200-meter run
1:00 rest
100-meter run
1:30 rest
– 15:00-20:00 (including rest).
– Hit each distance as hard as possible.
– Go all out on all intervals; this workout will be very challenging if you hit each interval as hard as possible.
– Give yourself time ranges for each distance. For example, plan to finish the 300-meter distance with a :50-1:10 window.
– Try to perform this workout with a buddy or a group for more of a push to keep driving forward.
– Run modifications: 600/750, 400/500, 200/250-m C2, assault, or Echo bike; 300, 200, 100-m row