BayWay CrossFit – CrossFit
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Warm-up (No Measure)
warm-up | 6:00
1 set:
400-meter run, slow
:30 shoo the turtles
1 set:
10 med ball deadlifts
10 barbell deadlifts
10/10 leg swings forward and back
1 set:
5 med ball shrugs
5 barbell jump shrugs
10/10 leg swing inside out
1 set:
5 med ball front squat
5 barbell front squat
10 lunge back lean back
1 set:
5 med ball hang clean cleans
5 hang power cleans
10 lunge behinds
1 set:
5 med ball cleans
5 power cleans
250811 (Time)
– RX –
3 rounds for time of:
400-m run
21 med-ball cleans (20/30 lb)
12 power cleans (105/155 lb)
– INTERMEDIATE –
3 rounds for time of:
400-m run
21 med-ball cleans (14/20 lb)
12 power cleans (75/115 lb)
– BEGINNER –
3 rounds for time of:
200-m run
15 med-ball cleans (10/14 lb)
10 power cleans (35/45 lb)
– MASTERS 55+ –
3 rounds for time of:
400-m run
21 med-ball cleans (14/20 lb)
12 power cleans (75/115 lb)
Skill Work (Checkmark)
Post-workout
2 sets:
30 med ball twist
-rest 2:00
Stretching (Checkmark)
1 set:
1:00 banded good mornings
1:00 cat-cow
:30 doorway pec stretch/side
– AT-HOME – (Time)
– AT-HOME –
3 rounds for time of:
400-m run
21 med-ball cleans (20/30 lb)
12 power cleans (105/155 lb)
Work Your Weakness
Clean and Jerk (On a 20:00 clock:
Build to a 1-rep-max clean and jerk)
– Welcome to week six of this 2025 Strength 1 lifting cycle. This is a test week. The goal is to build to a heavy 1-rep clean and jerk.
– Within the 20-minute clock, aim to complete 6-10 total lifts. Any more than 10 reps and you are not getting enough rest between lifts.
– Be sure to warm up to at least 50% of your last heavy 1-rep before starting the 20-minute clock.
Run Strong Week 2 (Checkmark)
Back Squat – 5×3 @ heavier load than W1
Push Press – 5×3 (slightly heavier)
Power Clean – 5×2 (build to 75%)
Superset: DB Step-Ups (3×10/leg) + Ring Rows (3×10)
Core Finisher: 3 rounds – 20 Hollow Rocks, 30s Side Plank/side