CrossFit – Mon, Jun 16

BayWay CrossFit – CrossFit

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Warm-up (No Measure)

Conditioning warm-up

3 sets:

:50 easy row

:10 hard row

3 sets:

:50 easy bike

:10 hard bike

3 sets:

:50 easy shuttle run

5 fast burpees

Dynamic stretching

1 set:

5 inchworms

10 alternating Samson stretches

15 unweighted good mornings

Deadlift

– RX –

For load:

Deadlift

5-3-3-1-1-1-1

– Build to a 1-rep max.

– INTERMEDIATE –

Same as Rxd

– BEGINNER –

For load:

Deadlift

5-3-3-1-1-1-1

– Build to a heavy single rather than a 1-rep max.

– MASTERS 55+ –

Same as Rxd

Stretching (Checkmark)

1 set:

:45 scorpion stretch/side

1:00 standing pike stretch

Stretching (Checkmark)

1 set:

:45 scorpion stretch/side

1:00 standing pike stretch

– AT-HOME – (AMRAP – Reps)

EMOM 12:

Min. 1 | 10 burpees + 15 jumping squats

Min. 2 | :30 Max-rep DB deadlifts (35/50 lb)

– Use two dumbbells.

Snatch (Wave 1:
50% x 3
55% x 2
60% x 1

Wave 2:
55% x 3
60% x 2
60% x 1

Wave 3:
60% x 3
65% x 2
70% x 1)

– Welcome to week five of the next 2025 Strength 1 lifting cycle. This is a deload week, and then we will test our 1-rep snatch next week.

– Use a recent max or heavy single for your percentages.

– If the percentage calls for more than a single rep, the reps are meant to be completed as unbroken, touch-and-go sets.

– Rest as needed between percentages and waves.

Front Squat (10-8-8-6-6)

– Welcome to week five of the 2025 Strength 2 lifting cycle. This is a deload week, and then next week, we will test our 1-rep front squat.

– Focus less on loading and more on moving the weight smoothly while maintaining sound technique.

– Rest as needed between sets.

– STRENGTH III – (Checkmark)

3 rounds for completion:

100-meter sandbag bear-hug carry (70/100 lb)

100-meter overhead plate carry (35/45 lb)

100-meter backward sled drag (45/90 lb)
– Scale loads to complete unbroken efforts at a steady pace.

– Rest as needed between movements.

– Keep your chest up and hips underneath your shoulders during the bear-hug carry.

– Keep your ribs down and elbows and shoulders fully locked out during the overhead carry.

– Lean back with the sled attached to your waist and fully extend each knee as you walk backward with the sled

– Sandbag bear-hug carry modifications: load, distance, kettlebell front-rack carry.

– Overhead plate carry modifications: load, distance, single-arm overhead kettlebell carry.

– Backward sled drag modifications: load, distance.

– SKILL I – (Checkmark)

Every 3:00 for 5 sets:

200/250-meter ski

1-6 ring muscle-ups
– Each ski effort in :50-1:10.

– Muscle-ups in 1:00 or less.

– At least :45 of rest per interval.

– Mild interference to build muscle-up stamina.

– Ski at a slow-to-moderate pace that allows you to maintain quality technique for your muscle-ups.

– Take 5-15 seconds to transition to the muscle-ups after the ski.

– Practice keeping your legs straight during the muscle-up swing to improve efficiency.

– Break no more than 1 time each round, and ensure you have at least 45 seconds of rest before beginning the next set.

– Ski modifications: row, air bike, burpee.

– Muscle-up modifications: reps, jumping muscle-ups, low-ring transitions.

– STAMINA I – (5 Rounds for calories)

5 sets for total calories:

3 rounds of:

:50 easy air bike

:10 hard air bike

– No rest between pacing intervals within each round.

– Rest 1:00 between complete rounds.
– Complete 5 different 3-minute intervals on an air bike with 1 minute of rest between each.

– For each 3-minute interval, bike easy for 50 seconds and then sprint for 10.

– Record the total number of calories you complete across all 5 sets.

– For your easy pace, move at a speed that allows you to recover and stay consistent so that you have energy to sprint at the end of each minute.

– Air bike modifications: C2 bike, ski, row, run.