BayWay CrossFit – CrossFit
General Warm-up (No Measure)
Dynamic warm-up | 8:00
1 set:
1:00 jumping jack
5 inchworm + push-ups
10 alternating Cossack squats
1 set:
1:00 up down
10 alternating Spiderman stretches
8 counterbalance plate squats
1 set:
1:00 burpee
10 alternating Samson stretch lunges
6 wall-facing squats
250613 (Checkmark)
– RX –
EMOM 15:
8 burpees
8 wall-ball shots (14/20 lb) (9/10 ft)
– INTERMEDIATE –
EMOM 15:
6 burpees
6 wall-ball shots (10/14 lb) (9/10 ft)
– BEGINNER –
EMOM 15:
3 burpees
3 wall-ball shots (6/10 lb) (9/10 ft)
– MASTERS 55+ –
EMOM 15:
8 burpees
8 wall-ball shots (10/20 lb) (9/9 ft)
Post number of rounds completed to comments.
Skill Work (Checkmark)
Post-workout
Accumulate:
30-50 banded good mornings
Stretching (Checkmark)
Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll calves
– AT-HOME – (Checkmark)
EMOM 15:
8 burpees
8 single-dumbbell thrusters (35/50 lb)
Post rounds completed to comments.
Work Your Weakness
Snatch (Strength I
Snatch
Wave 1:
75% x 3
80% x 2
85% x 1
Wave 2:
80% x 2
85% x 2
90% x 1
Wave 3:
85% x 1
90% x 1
95% x 1
Heavy Single x 1 )
* Welcome to week four of this 2025 Strength 1 lifting cycle, where we’ll continue following the same wave-loading template as our previous cycle. Next week will be a deload week, and then in week six, we will test our 1-rep snatch.
* For the percentages, use a recent max or heavy single.
* If the percentage calls for more than a single rep, they are meant to be completed as unbroken (touch-and-go) reps.
* Rest as needed between percentages and waves.