BayWay CrossFit – CrossFit

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Warm-up (No Measure)

Banded warm-up | 5:00

2 sets:

5 plank to downward dogs

10 banded pull-aparts

10 banded pass-throughs

Dynamic warm-up | 7:00

AMRAP 6:

:30 shuttle run

4 inchworm + push-ups

8 air squats

12 up-downs

Workout prep | 10:00

1 set:

10 push presses (empty bar)

100-meter run

1 set:

8 push presses, heavier

100-meter run

1 set:

6 push presses, workout load

100-meter run

250806 (Time)

RX

For time:

1-2-3-4-5-6-7-8-9-10

Push press (85/135 lb)

– Run 100 meters after each round.

Intermediate

For time:

1-2-3-4-5-6-7-8-9-10

Push press (65/95 lb)

– Run 100 meters after each round.

Beginner

For time:

2-4-6-8-10

Push press (35/45 lb)

– Run 100 meters after each round.

Masters

For time:

1-2-3-4-5-6-7-8-9-10

Push press (75/115 lb)

– Run 100 meters after each round.

Skill Work (Checkmark)

Skill Work

Post-workout

3 sets:

Single-arm KB overhead walk, right (75 ft)

Single-arm KB overhead walk, left (75 ft)

Rest :30

Stretching (Checkmark)

1 set:

1 minute pigeon stretch/side

– AT-HOME – (3 Rounds for time)

– AT-HOME –

Every 10:00 for 3 sets:

500-m run

Clean and Jerk (3
x
1
– Welcome to week five of this 2025 Strength 1 lifting cycle. This is a deload week and then next week, we will test our 1-rep clean and jerk.
– Use a recent max or heavy single for your percentages.
– If the percentage calls for more than a si)