BayWay CrossFit – CrossFit
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Warm-up (No Measure)
Banded warm-up | 5:00
2 sets:
5 plank to downward dog
10 banded pull-aparts
10 banded pass-throughs
Dynamic warm-up | 14:00
1 set:
1:00 row, bike, or shuttle run (easy pace)
10 alternating scorpion stretches
:30 plank hip taps (same side)
1 set:
1:00 row, bike, or shuttle run (moderate pace)
10 knee push-ups
:30 alternating plank shoulder taps (from the knees if needed)
1 set:
1:00 row, bike, or shuttle run (fast pace)
10 single-arm dumbbell shoulder presses/arm
10 alternating reverse lunges
1 set:
1:00 row, bike, or shuttle run (fast pace)
:30 single-arm dumbbell overhead hold/arm
10 air squats
Service Cup 1 (Time)
– RX –
21-15-9-9 reps for time of:
Thrusters (65/95 lb)
Lateral burpees over the bar
– INTERMEDIATE –
21-15-9-9 reps for time of:
Thrusters (45/65 lb)
Lateral burpees over the bar
– BEGINNER –
15-9-9 reps for time of:
Thrusters (35/45 lb)
Lateral burpee step-over the bar
– MASTERS 55+ –
21-15-9-9 reps for time of:
Thrusters (45/65 lb)
Lateral burpees over the bar
Skill Work (Checkmark)
Post-workout accessory
3 sets:
10-15 GHD sit-ups
Stretching (Checkmark)
1 set:
1:00 couch stretch/leg
– AT-HOME – (Time)
– AT-HOME –
21-15-9-9 reps for time of:
Double-dumbbell thrusters (20/35 lb)
Lateral burpees over a dumbbell
Snatch (Wave 1:
50% x 3
55% x 2
60% x 1
Wave 2:
55% x 3
60% x 2
60% x 1
Wave 3:
60% x 3
65% x 2
70% x 1)
– Welcome to Week 5 of this 2025 Strength 1 lifting cycle. This is a deload week, and then next week, we will test our 1-rep snatch.
– Use a recent max or heavy single for your percentages.
– 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.
Back Squat (Weightlifting Variable Reps & Sets)
– Welcome to Week 5 of this 2025 Strength 2 lifting cycle. This is a deload week, and then next week, we will test our 1-rep back squat.
– Focus less on loading and more on moving the weight smoothly while maintaining sound technique.
– Rest as needed between sets.
– STRENGTH III – (5 Rounds for weight)
5 sets for load:
10 close-grip bench presses
—
– Rest as needed and build to your heaviest set of 10.
– Use a spotter for this session if possible. If you are alone, be sure not to push to failure and be smart about the load you choose.
– SKILL I – (Checkmark)
3 sets:
25 GHD sit-ups
:30 handstand hold
:30 side plank hold/side
– Prioritize technique over speed.
– Focus on extending the knees to initiate the sit-up; scale range of motion as needed.
– Perform side planks from the elbow; bend the knees to scale as needed.
– Reduce the difficulty of the handstand hold by reducing the time or performing a pike hold. If you want to increase the difficulty, perform a wall-facing handstand hold.
– STAMINA I – (2 Rounds for time)
2 sets for total time:
200-meter run
400-meter run
800-meter run
100-meter sprint
– Rest 1:00 between each distance.
—
– 23:00-30:00 (including rest).
– Run each distance as hard as you would in a workout.
– The longer the distance, the slower your pace.
– 200 meters in :45-1:15.
– 400 meters in 1:15-1:45.
– 800 meters in 3:00-4:00.
– 100 meters in :15-:30.
– Run modifications: distance, substitutions
– Equipment substitutions: 400-m, 800-m, 1,600-m, 200-m C2 bike; 200-m, 400-m, 800-m, 100-m row or ski