BayWay CrossFit – CrossFit
General Warm-up (No Measure)
Dynamic warm-up
1 set:
10 arm circles forward, small
10 arm circles forward, large
10 arm circles backward, small
10 arm circles backward, large
10 arm swings across
10 arm swings overhead
5 neck rolls/direction
20 torso twists
10 hip circles/direction
10 leg swings/leg
10 lateral leg swings/leg
10 toe touches
5 over/under-the fences/direction
Shoulder warm-up
3 sets:
10 banded external rotations
10 banded pass-throughs
5 scap pull-ups
5 push-ups
5 scap shrugs
– Hold the top of each rep for :03.
250425 (AMRAP – Rounds and Reps)
– RX –
AMRAP 12:
10 ring dips
:20 L-sit hold
10 DB box step-overs (20/20 in) (35/50 lb)
:20 hang from the pull-up bar
– Use two dumbbells.
– INTERMEDIATE –
AMRAP 12:
5 ring dips
:20 L-sit hold
10 DB box step-overs (20/20 in) (20/35 lb)
:20 hang from the pull-up bar
– Use two dumbbells.
– BEGINNER –
AMRAP 12:
5 foot-assisted ring dips
:20 plank hold
10 box step-overs (12/20 in)
:20 foot-assisted hang from the pull-up bar
– Use two dumbbells.
– MASTERS 55+ –
AMRAP 12:
10 ring dips
:20 L-sit hold
10 DB box step-overs (12/12 in) (35/50 lb)
:20 hang from the pull-up bar
– Use two dumbbells.
Skill Work (Checkmark)
Post-workout
4 sets:
Bottom-up KB carry, right (50 ft)
Bottom-up KB carry, left (50 ft)
Stretching (Checkmark)
Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll calves
– AT-HOME – (AMRAP – Rounds and Reps)
AMRAP 12:
10 deficit push-ups on dumbbells (35/50 lb)
:20 L-sit hold on dumbbells
10 DB box step-overs (20/20 in) (35/50 lb)
:30 dumbbell farmers carry hold
– Use two dumbbells.
– If no box is available, substitute farmers carry lunges.
Work Your Weakness
Clean and Jerk (- STRENGTH I –
Clean and jerk
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 three of the next 2025 Strength 1 lifting cycle. We’ll continue working on the clean and jerk following a wave-loading template. Week five will be a deload week and then in week six, we will test our 1-rep clean and jerk.
– 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.