BayWay CrossFit – CrossFit
Warm-up (No Measure)
Dynamic warm-up | 3:00
AMRAP 3:00:
20 mountain climbers
10 air squats
10 push-ups
Linda (Time)
10-9-8-7-6-5-4-3-2-1:
Deadlift ,1.5 Body Weight
Bench Press, Body Weight
Clean, 3/4 Body Weight
– RX –
10-9-8-7-6-5-4-3-2-1 reps for time:
1.5 x bodyweight deadlift
1 x bodyweight bench press
.75 x bodyweight squat clean
– INTERMEDIATE –
10-9-8-7-6-5-4-3-2-1 reps for time:
1.25 x bodyweight deadlift
.75 x bodyweight bench press
.5 x bodyweight squat clean
– BEGINNER –
8-7-6-5-4-3-2-1 reps for time:
Deadlift (65/95 lb)
Bench press (55/75 lb)
Squat clean (35/45 lb)
– MASTERS 55+ –
For time:
10-9-8-7-6-5-4-3-2-1
Deadlift (1 x bodyweight)
Bench press (0.75 x bodyweight)
Squat clean (0.50 x bodyweight)
Stretching (Checkmark)
1 set:
:30 doorway pec stretch/side
1:00 table-top stretch
– AT-HOME – (Time)
For time:
30-27-24-21-18-15-12-9-6-3:
DB deadlifts (35/50)
20-18-16-14-12-10-8-6-4-2:
DB bench presses
10-9-8-7-6-5-4-3-2-1:
DB squat cleans
– Move through all three movements before moving to the next set of reps.
Work Your Weakness
Zercher Squat (5-5-5-5-5)
– Rest 2:00 between sets.
– The [ The Zercher Squat ] is completed with the bar held in the crook of the arms.
– Do a few warm-up sets, then go as heavy as you can for all 5 sets.
– Rest 2:00 between sets.
– Keep your chest up, stomach tight, and fists close to your chest.
– An axle bar can make this lift slightly more comfortable
– Zercher squat modifications: Load, sandbag bear-hug squat, kettlebell front squat