BayWay CrossFit – CrossFit
Warm-up (No Measure)
Dynamic warm-up | 5:00
1 set:
20 jumping jacks
5 synchronized inchworms
20 jumping jacks
5 synchronized push-ups
10 ring rows
5 synchronized up-downs
10 kip swings
5 synchronized burpees
10 hanging knee raises
5 synchronized burpees
250823 (Time)
– RX –
For time with a partner:
20 synchroburpees
20 syncrho dual db snatch 50/35
20 synchro burpees
20 wall walks
20 synchro burpees
20 muscle-ups
– Share the wall walks, and muscle-ups as needed.
– INTERMEDIATE –
For time with a partner:
20 synchro burpees
20 synchro dual db snatch 35/20
20 synchro burpees
15 wall walks
20 synchro burpees
10 muscle-ups
– Share the wall walks, and muscle-ups as needed.
– BEGINNER –
For time with a partner:
12 synchro burpees
20 synchro dual db snatch 20/10
12 synchro burpees
20 inchworms
12 synchron burpees
20 muscle-up transitions
– Share the inchworms, and muscle-up transitions as needed.
Stretching (Checkmark)
Accumulate:
30 reach, roll, and lifts
– AT-HOME – (Time)
– AT-HOME –
For time with a partner:
20 synchronized burpees
20 alternating double-DB renegade rows (35/50 lb)
20 tuck-ups
20 synchronized burpees
20 wall walks
20 synchronized burpees
20 double-DB devils presses
– One partner does 20 renegade rows while the other does 20 tuck-ups. Once both are finished, switch.
– Share the wall walks and devils presses as needed.
Work Your Weakness
Back Squat (5-5-5-5-5+)
– Welcome to week one of the next 2025 Strength 2 lifting cycle, where we shift from the deadlift to the back squat.
– Use the same load for sets 4 and 5, but go for more than 5 reps in that final set without pushing to failure.
– Rest as needed between sets.