BayWay CrossFit – CrossFit
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General Warm-up (No Measure)
3 sets:
10 empty bar deadlifts
10 elbow to instep
30 mountain climber
Deadlift (Pre-workout
3-5 sets:
5 deadlifts)
250414 (AMRAP – Reps)
– RX –
5 x 2:00 rounds:
10 deadlifts (125/185 lb)
Max shuttle runs
– 1 shuttle run is 25 ft out and back.
– Rest 1:00 between rounds.
– INTERMEDIATE –
5 x 2:00 rounds:
10 deadlifts (95/135 lb)
Max shuttle runs
– 1 shuttle run is 25 ft out and back.
– Rest 1:00 between rounds.
– BEGINNER –
5 x 2:00 rounds:
10 deadlifts (45/65 lb)
Max shuttle runs
– 1 shuttle run is 25 ft out and back.
– Rest 1:00 between rounds.
– MASTERS 55+ –
5 x 2:00 rounds:
10 deadlifts (95/135 lb)
Max shuttle runs
– 1 shuttle run is 25 ft out and back.
– Rest 1:00 between rounds.
Stretching (Checkmark)
2 sets:
1:00 standing leg swings (front and back)
1:00 sit and reach
– AT-HOME – (AMRAP – Reps)
5 x 2:00 rounds:
15 DB deadlifts (35/50 lb)
Max shuttle runs
– Rest 1:00 between rounds.
– 1 shuttle run is 25 ft out and back.
– Use two dumbbells.
Work Your Weakness
Clean and Jerk (- STRENGTH I –
Clean and jerk
Wave 1:
72% x 3
77% x 2
82% x 1
Wave 2:
77% x 3
82% x 2
84% x 1
Wave 3:
82% x 2
87% x 1
92% x 1
Heavy single x 1
)
– Welcome to week two of the next 2025 Strength 1 lifting cycle. These four weeks will be dedicated to the clean and jerk following a wave-loading template. Week five will be a deload week and then in week six, we will test our 1-rep clean and jerk.
– Use a recent max or heavy single for your percentages.
– 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.
Optional Murph Prep – All
Metcon (No Measure)
3 Sets (Not for time):
– 10 Banded Lat Pulldowns
– 6 DB Floor Press + 6 Push-ups (Scale: Knees, Elevated Hands)
– 12 Box Jump Overs
– 200m Run