CrossFit – Fri, Jul 11

BayWay CrossFit – CrossFit

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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.