BayWay CrossFit – CrossFit
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Warm-up (No Measure)
Dynamic warm-up | 8:00
1 set:
2:00 row or ski
1 set:
10 alternating Spiderman stretches
5 wall-facing squats
10 PVC pass-throughs
5 wall-facing squats
10 PVC behind-the-neck snatch grip presses
5 wall-facing squats
10 PVC around-the-worlds
Snatch (Weightlifting Variable Reps & Sets)
– RX –
For load:
Snatch
10-8-6-4-2
– Each set must be touch-and-go reps.
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
Same as Rx’d
– MASTERS 55+ –
Same as Rx’d
Skill Work (Checkmark)
Pre-workout weightlifting skill:
5 sets:
1 snatch-grip-deadlift
1 snatch pull
1 hang snatch
1 below the knee snatch
Stretching (Checkmark)
Accumulate:
1:00 banded shoulder stretch/arm
– AT-HOME – (AMRAP – Reps)
– AT-HOME –
2 rounds for reps of:
1:00 left-arm DB power snatches
1:00 right-arm DB power snatches
– No rest between intervals.
Rest 3:00
2 rounds for reps of:
1:00 left-arm DB hang squat snatches
1:00 right-arm DB hang squat snatches
– No rest between intervals.
Work Your Weakness
Snatch (Wave 1:
72% x 3
77% x 2
82% x 1
Wave 2:
77% x 3
82% x 2
84% x 1
Wave 3:
82% x 2
87% x 1
92% x 1
Heavy single x 1)
– Welcome to week two of this 2025 Strength 1 lifting cycle, where we’ll continue following the same wave-loading template as our previous cycle. Week five will be a deload week and then in week six, we will test our 1-rep snatch.
For the percentages, use a recent max or heavy single.
– If the percentage calls for more than a single rep, they are meant to be completed as unbroken (touch-and-go) reps.
– Rest as needed between percentages and waves.
Run Strong Week 4 (Checkmark)
– Back Squat – 3×5 @ 60% (deload)
– Push Press – 3×4 light and fast
– Power Clean – 5×2 @ 60%
– Superset: Air Squats (3×20) + Band Pull-Aparts (3×20)
– Core Finisher: 3 rounds – 10 Sit-Ups + 10 Flutter Kicks/side