BayWay CrossFit – CrossFit
General Warm-up (No Measure)
1 set:
10 alternating Samson stretches
5 push-ups to down dog
10 alternating Cossack squats
5 push-ups to down dog
20 high knees in place
1 set:
10 shoulder presses
10 air squats
:30 single-unders
1 set:
10 push presses
10 front squats
:30 jump rope (athlete’s choice)
1 set:
10 thrusters
:30 double-unders
Push Press (Pre-workout
On a 10:00 clock:
Build to a heavy 3-rep push press)
250103 (Time)
– RX –
5 rounds for time:
50 double-unders
10 thrusters (65/95 lb)
– INTERMEDIATE –
5 rounds for time:
30 double-unders
10 thrusters (55/75 lb)
– BEGINNER –
5 rounds for time:
30 single-unders
7 thrusters (35/45 lb)
– MASTERS 55+ –
5 rounds for time:
35 double-unders
10 thrusters (45/65 lb)
Stretching (Checkmark)
1 set:
:30 calf foam roll/side
:30 tibialis anterior foam roll/side
– STRENGTH I – (7 Rounds for weight)
For load:
Snatch, clean, or jerk:
5 reps x 2 sets at 50-60%
4 reps x 3 sets at 60-70%
3 reps x 2 sets at 65-75%
– Welcome to week eight of our Strength I cycle. This is the final week of this cycle and it is considered a de-load week.
– Next week, we will switch to the 2025 weightlifting cycles.
– Use the same 1-rep-max to find your percentages.
– Take the jerks from a rack, and rest as needed between sets.
– AT-HOME – (Time)
5 rounds for time:
50 double-unders
7 double-DB thrusters (35/50 lb)