BayWay CrossFit – CrossFit
Warm-up (No Measure)
Dynamic warm-up | 10:00
3 sets:
20 jumping jacks
10 kettlebell deadlifts
Single-arm kettlebell overhead carry/arm (50 ft)
10 kettlebell bent-over rows
10 kettlebell goblet squats
Kettlebell Warm-up:
5/5 russian kettlebell swings
5/5 swing + arm/back
5/5 kb snatch
3/3 swing + swing arm/back + kb snatch
50m suitcase carry
250815 (AMRAP – Rounds and Reps)
– RX –
AMRAP 12:
100-m single-KB suitcase carry (53/70 lb)
7 right-arm KB snatches
7 left-arm KB snatches
– INTERMEDIATE –
AMRAP 12:
100-m single-KB suitcase carry (35/53 lb)
7 right-arm KB snatches
7 left-arm KB snatches
– BEGINNER –
AMRAP 12:
100-m single-KB suitcase carry (12/18 lb)
7 right-arm single-arm KB swings
7 left-arm single-arm KB swings
– MASTERS 55+ –
AMRAP 12:
100-m single-KB suitcase carry (35/53 lb)
7 right-arm KB snatches
7 left-arm KB snatches
Skill Work (Checkmark)
Post workout
Accumulate:
100 KB side bends
– Use workout kettlebell or heavier.
Stretching (Checkmark)
1 set:
1:00 lacrosse ball shoulder mash/side
1:00 child’s pose stretch
– AT-HOME – (AMRAP – Rounds and Reps)
– AT-HOME –
AMRAP 12:
100-m single-DB suitcase carry (50/70 lb)
7 right-arm DB hang snatches
7 left-arm DB hang snatches
Work Your Weakness
Deadlift (On a 20:00 clock:
Build to a 1-rep-max deadlift)
– Welcome to week six of this 2025 Strength 1 lifting cycle. This is a test week. The goal is to build to a heavy 1-rep.
– Within the 20-minute clock, aim to complete 6-10 total lifts. Any more than 10 reps and you are not getting enough rest between lifts.
– Be sure to warm up to at least 50% of your recent 1-rep-max before starting the 20-minute clock.
Run Strong Week 2 (Checkmark)
Front-Rack Reverse Lunge – 3 sets x 6/leg
Seated DB Strict Press – 3 sets x 10
Hanging Knee Raise – 3 x 10
Side Plank Reach Through – 3 x 8/side