BayWay CrossFit – CrossFit
Warm-up (No Measure)
Dynamic warm-up
1 set:
1:00 easy row
:30 band pull-aparts
:30 push-ups from the knees
10 scap pull-ups
1 set:
:30 hard row
:30 band pull-aparts
:30 push-ups
10 scap pull-ups
1 set:
250-meter row
250620 (Time)
– RX –
For time:
Handstand walk (100 ft)
1,000-m row
30 handstand push-ups
1,000-m row
10 wall walks
1,000-m row
– INTERMEDIATE –
For time:
Handstand walk (50 ft)
1,000-m row
30 handstand push-ups to a 2-in riser
1,000-m row
10 partial wall walks
1,000-m row
– BEGINNER –
For time:
50 plank shoulder taps
700-m row
20 pike push-ups
700-m row
10 inchworm + push-ups
700-m row
– MASTERS 55+ –
For time:
100 handstand shoulder taps
1,000-m row
30 handstand push-ups to a 2-in riser
1,000-m row
10 wall walks
1,000-m row
Stretching (Checkmark)
1 set:
1:00 lacrosse ball tricep/side
1:00 lacrosse ball shoulder/side
– AT-HOME – (Time)
For time:
Handstand walk (100 ft)
1,000-m run
30 handstand push-ups
1,000-m run
10 wall walks
1,000-m run
– If no wall is available, substitute handstand walks with 100 pike shoulder taps, handstand push-ups with pike push-ups, and wall walks with inchworm + push-ups
Work Your Weakness
Front Squat (10-8-8-6-6)
– Welcome to week five of the 2025 Strength 2 lifting cycle. This is a deload week, and then next week, we will test our 1-rep front squat.
– Focus less on loading and more on moving the weight smoothly while maintaining sound technique.
– Rest as needed between sets.