BayWay CrossFit – CrossFit
General Warm-up (No Measure)
Banded warm-up | 4:00
2 sets:
5 plank to downward dog
10 banded pull-aparts
5 push-up + look right and look left
10 banded pass-throughs
Dynamic warm-up | 6:00
1 set:
20 mountain climbers
5 hand-release push-ups
10 box step-ups
20 up-downs
10 box jump-overs
5 hand-release push-ups
20 jumping jacks
Community Cup Workout 1 (AMRAP – Rounds and Reps)
– RX / ADVANCED –
AMRAP 20:
15 box jump-overs (20/24 in)
10 dumbbell snatches (35/50 lb)
5 handstand push-ups
– INTERMEDIATE –
AMRAP 20:
15 box jump-overs (20/24 in)
10 dumbbell snatches (35/50 lb)
5 hand-release push-ups
– BEGINNER / ROOKIE –
AMRAP 20:
12 box step-overs (20 in)
9 dumbbell snatches (20/35 lb)
3 hand-release push-ups
– MASTERS 55+ –
Visit games.crossfit.com to view the official scorecard.
Stretching (Checkmark)
1 set:
1:00 couch stretch/leg
1:00 banded shoulder stretch/arm
Work Your Weakness
Snatch (Strength I
Snatch
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 this 2025 Strength 1 lifting cycle, where we’ll continue following the same wave-loading template as our previous cycle. Next week will be a deload week, and then in week six, we will test our 1-rep snatch.
* For the percentages, use a recent max or heavy single.
* 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.
Front Squat (Strength II
Front squat
2-2-2-2-2+)
* Welcome to week four of the next 2025 Strength 2 lifting cycle, where we’ve shifted from the shoulder press to the front squat.
* Use the same load for sets 4 and 5, but go for more than 2 reps in that final set without pushing to failure.
* Rest as needed between sets.
* Consider reducing the load in this effort based on your involvement in the Community Cup.
Strength III (Checkmark)
10 sets:
Sled push (75 ft)
Sled pull (75 ft)
– Add 50/90 lb to the sled.
– Rest 1:00 between sets.
* Add a rope or a ring + strap to the sled to pull it and then keep the rope or ring on the sled while you push. The pull should be a backpedal, not an over-the-shoulder drag.
* Feel free to add additional load to the sled as long as you can keep moving.
Skill I (Checkmark)
3 sets:
:30 single-arm ring plank hold, right
:30 single-arm ring plank hold, left
:30 L-sit hold
* Keep the 30-second intervals to 3 sets or less.
* Scale the plank hold by walking your feet forward and keeping your body more upright.
* Scale the L-sit hold by bringing the knees closer to your chest.
Stamina I (10 Rounds for time)
10 sets for time:
500/600-meter C2 bike
:30 rest
Stimulus & Goals
* All sets under 1:30.
* Start at a conservative pace and increase your pacing after the first couple of sets.
Strategy
* Find a pace that you can maintain, challenging yourself to not deviate from that pace by more than 5 seconds in either direction.
Modifications
C2 bike | 700/1,000-m Assault bike, 700/1,000-m Echo Bike, 250/300-m row, 250/300-m ski