BayWay CrossFit – CrossFit
Warm-up (No Measure)
Dynamic warm-up | 12:00
1 set:
200-meter jog
10 leg swings/leg
10 lateral leg swings/leg
10 arm swings across
10 arm swings overhead
10 torso twists/direction
10 scap pull-ups
10 kip swings
10 box step-ups
10 box jumps, step down
10 box jump-overs
200-meter run
250711 (Time)
– RX –
7 rounds for time:
5 box jump-overs (24/30 in)
3 ring muscle-ups
– INTERMEDIATE –
7 rounds for time:
5 box jump-overs (20/24 in)
1 ring muscle-up
– BEGINNER –
5 rounds for time:
5 box step-overs (12/12 in)
3 low-ring muscle-up transitions
– MASTERS 55+ –
7 rounds for time:
5 box jump-overs (20/24 in)
3 chest-to-bar pull-ups
– Substitute with either ring or bar muscle-ups if able to do so.
Skill Work (Checkmark)
Pre-workout
EMOM 6:
3 broad jumps for max distance
– Build in distance each minute.
Stretching (Checkmark)
1 set:
1:00 foam roll calf/leg
1:00 lat stretch/side
– AT-HOME – (Time)
– AT-HOME –
7 rounds for time:
5 box jump-overs (24/30 in)
3 ring muscle-ups
Deadlift (5-5-5-5-5+)
– Welcome to week one of the next 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.