BayWay CrossFit – CrossFit
General Warm-up (No Measure)
1-2 rounds:
Hip rotations – out and around
Hip rotations – in and out
Heel walks
Toe walks
Outside feet
Inside feet
A skips
B skips
C skips
High knees
Butt kicks
Carioca
Skipping (forward/back/height/length)
Shuttle runs
()
250421 (5 Rounds for time)
– RX –
Every 5:00 for 5 rounds:
400-meter run
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
Every 5:00 for 5 rounds:
200-meter run
– MASTERS 55+ –
Same as Rx’d
Skill Work (AMRAP – Reps)
Post workout
8 sets:
:20 air squats
:10 rest
Stretching (Checkmark)
Accumulate:
:30 lacrosse ball roll bottom of each foot
:30 standing hamstring stretch/side
:30 calf stretch/side
– AT-HOME – (5 Rounds for time)
Same as Rx’d
Work Your Weakness
Shoulder Press (- STRENGTH II –
Shoulder press
3-3-3-3-3+
)
– Welcome to week three of the next 2025 Strength 2 lifting cycle where we focus on the shoulder press.
– Use the same load for sets 4 and 5, but go for more than 3 reps in that final set without pushing to failure.
– Rest as needed between sets.