BayWay CrossFit – CrossFit
()
Warm-up (No Measure)
Dynamic warm-up | 10:00
1 round with a partner:
Partner 1 | :30 row (easy)
Partner 2 | :30 alternating elbow-to-insteps
Switch
Rest :30
Partner 1 | :30 row (moderate)
Partner 2 | :30 alternating reverse lunges
Switch
Rest :30
Partner 1 | :30 row (fast)
Partner 2 | :30 kettlebell good mornings
Switch
Rest :30
Partner 1 | :30 row (fast)
Partner 2 | :30 kettlebell deadlifts
Switch
250818 (5 Rounds for reps)
– RX –
5 x 3:00 rounds:
400/500-m row
Max KB swings (53/70 lb)
– Rest 1:00 between rounds.
– INTERMEDIATE –
5 x 3:00 rounds:
400/500-m row
Max KB swings (35/53 lb)
– Rest 1:00 between rounds.
– BEGINNER –
5 x 3:00 rounds:
250/300-m row
Max KB swings (18/26 lb)
– Rest 1:00 between rounds.
– MASTERS 55+ –
5 x 3:00 rounds:
400/500-m row
Max KB swings (35/53 lb)
– Rest 1:00 between rounds.
Skill Work (Checkmark)
Post-workout accessory work
3 sets:
7 single-arm KB suitcase deadlifts, right
7 single-arm KB suitcase deadlifts, left
– Rest 1:00 between sets.
Stretching (Checkmark)
1 set:
1:00 banded good mornings
1:00 cat-cow
– AT-HOME – (AMRAP – Reps)
– AT-HOME –
5 x 3:00 rounds:
500-m run
Max alternating DB hang snatches (35/50 lb)
– Rest 1:00 between rounds.
Work Your Weakness
Snatch (Wave 1:
70% x 3
75% x 2
80% x 1
Wave 2:
75% x 3
80% x 2
80% x 1
Wave 3:
80% x 3
85% x 2
90% x 1)
– Welcome to week one of the next 2025 Strength 1 lifting cycle. The next four weeks will be dedicated to the snatch (power or squat) following the same wave-loading template used for the clean and jerk in our previous cycle. Week five will be a deload week and then in week six, we will test our 1-rep snatch.
– For the percentages, use a recent max or heavy single.
– 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.
Run Strong Week 3 (Checkmark)
Back Squat – 5×2 (heavy but clean)
Push Press – 4×5 @ 75%
Power Clean – 6×2 EMOM
Superset: Walking Lunge (3×20 steps) + Strict Pull-Ups (3×6-8)
Core Finisher: 3 rounds – 15 Ab Wheel, 10 Superman Hold (5s each)