BayWay CrossFit – CrossFit
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.