BayWay CrossFit – CrossFit
Warm-up (No Measure)
Dynamic warm-up | 3:00
1 round:
200-meter jog
10 alternating Spiderman stretches
20 alternating soldier kicks
Plyometric warm-up | 6:00
**Progression // Focus**
Calf raises // Press on to the toes.
Plate toe taps // Increase speed with each tap.
Step-up // Try to press only off a single leg.
Drop-and-land off of plate // Land in a good squat position.
Step-up + squat landing // Land softly in a good squat position.
Box jump + step-down // Open the hips aggressively.
Box jump + squat landing // Jump off the. back of the box and land softly.
Box jump + slow rebound // Push the hips back and heels down as you land.
Box jumps // Keep the knees out during the landing on the floor and the box.
Box jump-overs // Stay low, turn 180 degrees on top of the box, and step down backwards off the box.
250913 (AMRAP – Rounds and Reps)
– RX –
AMRAP 12:
3 power snatches (55/75 lb)
3 box jump-overs (20/24 in)
6 power snatches
6 box jump-overs
9 power snatches
9 box jump-overs
– Add 3 reps to each movement until time expires.
– INTERMEDIATE –
AMRAP 12:
2 power snatches (55/75 lb)
2 box jump-overs (20/24 in)
4 power snatches
4 box jump-overs
6 power snatches
6 box jump-overs
– Add 2 reps to each movement until time expires.
– BEGINNER –
AMRAP 12:
2 DB power snatches (15/25 lb)
2 box step-overs (12/20 in)
4 DB power snatches
4 box step-overs
6 DB power snatches
6 box step-overs
– Add 2 reps to each movement until time expires.
– MASTERS 55+ –
AMRAP 12:
3 power snatches (55/75 lb)
3 box step-overs (20/24 in)
6 power snatches
6 box step-overs
9 power snatches
9 box step-overs
– Add 3 reps to each movement until time expires.
Skill Work (Checkmark)
Pre-workout skill
Every 2:00 x 5 rounds:
3 box jumps
– Use a taller box than the workout.
Stretching (Checkmark)
2 sets:
1:00 calf stretch/side (straight leg)
1:00 calf stretch/side (bent leg)
1:00 foam roll quads
1:00 foam roll hamstrings
– AT-HOME – (AMRAP – Rounds and Reps)
– AT-HOME –
AMRAP 12:
3 alternating DB snatches (35/50 lb)
3 object jump-overs
6 alternating DB snatches
6 object jump-overs
9 alternating DB snatches
9 object jump-overs
– Add 3 reps to each movement until time expires.
Work Your Weakness
Snatch (Wave 1:
75% x 3
80% x 2
85% x 1
Wave 2:
80% x 2
85% x 2
90% x 1
Wave 3:
85% x 1
90% x 1
95% x 1
Heavy single x 1 )
– Welcome to week four of this 2025 Strength 1 lifting cycle, where we’ll continue following the same wave-loading template as our previous cycle. Next week 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.