BayWay CrossFit – CrossFit
General Warm-up (No Measure)
2 sets:
:20 up-downs
:10 rest
:20 PVC good mornings
:10 rest
2 sets:
:20 burpees
:10 rest
:20 PVC snatch grip behind-the-neck presses
:10 rest
1 set:
5 alternating elbow-to-instep/side
Skill Work (8 Rounds for weight)
Pre-workout
EMOM 8:
1 snatch pull
1 power snatch
1 overhead squat
1 squat snatch
250110 (Time)
– RX –
For time:
2 rounds of:
10 snatches (125/175 lb)
12 bar-facing burpees
Straight into…
2 rounds of:
10 snatches, (75/115 lb)
12 bar-facing burpees
– INTERMEDIATE –
For time:
2 rounds of:
10 snatches (95/135 lb)
12 bar-facing burpees
Straight into…
2 rounds of:
10 snatches, (65/95 lb)
12 bar-facing burpees
– BEGINNER –
For time:
2 rounds of:
10 snatches (55/75 lb)
12 bar-facing burpees
Straight into…
2 rounds of:
10 snatches, (35/45 lb)
12 bar-facing burpees
– MASTERS 55+ –
For time:
2 rounds of:
10 snatches (95/135 lb)
12 bar-facing burpees
Straight into…
2 rounds of:
10 snatches, (55/75 lb)
12 bar-facing burpees
Stretching (Checkmark)
Accumulate:
30 reach, roll, and lift
– AT-HOME – (Time)
For time:
2 rounds of:
10 alternating DB squat snatches (35/50 lb)
12 DB-facing burpees
Straight into…
2 rounds of:
20 alternating DB power snatches (35/50 lb)
12 DB-facing burpees
Deadlift (- STRENGTH II –
Deadlift
5-5-5-5-5+
)
– Welcome to week one of the 2025 Strength 2 lifting cycle. The next four weeks will be dedicated to the deadlift following a progressive-loading template with decreasing reps and increasing loads. Week five will be a deload week and then in week six, we will test our 1-rep deadlift.
– Use the same load for sets 4 and 5, but go for more than 5 reps in that final set without pushing to failure.
– Rest as needed between sets.