CrossFit – Fri, May 30

BayWay CrossFit – CrossFit

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General Warm-up (No Measure)

2 sets:

200m run

10 unweighted single-leg deadlifts

10 alternating Cossack squats

10 alternating Samson stretches

Banded stability work

2 sets:

10 monster walk steps, forward

10 monster walk steps, backwards

10 banded sumo stance good mornings

10 banded pull-aparts

Deadlift (- RX –
For load:
3-3-3-3-3
Deadlift
– Start every rep with an open hand and a return under control (no dropping the bar).

– INTERMEDIATE –
Same as Rx’d

– BEGINNER –
Same as Rx’d

– MASTERS 55+ –
Same as Rx’d)

Stretching (Checkmark)

Accumulate:

1:00 foam roll IT bands

1:00 foam roll upper back

1:00 foam roll calves

– AT-HOME – (AMRAP – Reps)

EMOM 15:

Min. 1 | 10 Superman arch-ups + 10 single-DB goblet good mornings

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

Min. 3 | :30 double-DB Romanian deadlifts

Work Your Weakness

Front Squat (- STRENGTH II –
Front squat
4-4-4-4-4+

)

– Welcome to week two of the next 2025 Strength 2 lifting cycle, where we shift from the shoulder press to the front squat.

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

– Rest as needed between sets.