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BayWay CrossFit – CrossFit

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Warm-up (No Measure)

Dynamic warm-up | 8:00

2 sets:

400m run

10 unweighted single-leg deadlifts

10 alternating Cossack squats

10 alternating Samson stretches

Deadlift (- RX –
For load:
Deadlift
5-5-5-5-5

– INTERMEDIATE –
Same as Rx’d

– BEGINNER –
Same as Rx’d

– MASTERS 55+ –
Same as Rx’d)

Skill Work (Checkmark)

Pre-workout

Banded stability work

Stretching (Checkmark)

1 set:

1:00 alternating scorpion stretch

1:00 standing hamstring stretch/side

– AT-HOME – (Checkmark)

– AT-HOME –

EMOM 15:

Min. 1 | 10 Superman arch-ups + :20 plank hold

Min. 2 | 12 alternating double-DB farmers carry reverse lunges

Min. 3 | :30 double-DB deadlifts

Deadlift (3-3-3-3-3+)

– Welcome to week three of this 2025 Strength 2 lifting cycle. These four weeks are 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.

– This week’s Affiliate heavy day is a deadlift day. If you would like to perform the class workout, then do not perform the Strength II this week.

– Use the same load for sets 4 and 5, but go for more than 3 reps in that final set without pushing to failure.

– Rest as needed between sets.