BayWay CrossFit – CrossFit
General Warm-up (Checkmark)
3 sets:
:30 bike, easy
:20 bike, moderate pace
:10 bike, fast pace
2 sets:
10 PVC good mornings
10 leg swings/side (forward and back)
5 inchworms
10 leg swings/side (side to side)
10 alternating Samson stretches
Skill Work (3 Rounds for weight)
Post-workout
Every 2:00 for 3 rounds:
10 sumo stance good mornings
– Athlete chooses load.
241202 (AMRAP – Reps)
– RX –
4 rounds for reps:
1:00 bike for calories
1:00 deadlifts (125/185 lb)
2:00 rest
– INTERMEDIATE –
4 rounds for reps:
1:00 bike for calories
1:00 deadlifts (95/135 lb)
2:00 rest
– BEGINNER –
4 rounds for reps:
1:00 bike for calories
1:00 deadlifts (65/95 lb)
2:00 rest
– MASTERS 55+ –
4 rounds for reps:
1:00 bike for calories
1:00 deadlifts (95/135 lb)
2:00 rest
Stretching (Checkmark)
1 set:
:30 standing hamstring stretch/leg
1:00 table top stretch
– AT-HOME – (AMRAP – Reps)
4 rounds for reps:
1:00 walking lunges
1:00 dumbbell deadlifts (35/50 lb)
2:00 rest
– Use two dumbbells.
Work Your Weakness
– STRENGTH I – (7 Rounds for weight)
For load:
Snatch, clean, or jerk:
5 reps x 2 sets at 50-60%+
4 reps x 3 sets at 60-70%+
3 reps x 2 sets at 70-80%
– Welcome to week four of our Strength I cycle. For these eight weeks, stick with the lift you chose in week 1. You can change the lift in the next eight-week cycle.
– Use a recent one-rep-max to find your percentages.
– Take the barbell out of a rack for the jerk.
– Rest as needed between sets.
Bench Press (- STRENGTH II –
For load:
Bench press
10-8-8-6-6)
– Welcome to week four in our Strength II bench press cycle; this is a de-load week.
– Use a weight in each set so that you can maintain solid technique with very little deviation. This loading will vary for each athlete.
– Perform a new set every 3 minutes.
– Even though this is a de-load week, a spotter is always a good idea. If you are alone, be sure to not push to failure and be smart about the load you are lifting.
– STRENGTH III – (4 Rounds for weight)
4 sets for load:
15 weighted GHD hip extensions (25/45 lb)
10 back-rack reverse lunges
– Use a load for both the hip extensions and the reverse lunges that allows for unbroken sets. Start lighter and increase loading across all four sets.
– Take the barbell out of a rack if you are able.
– SKILL I – (AMRAP – Rounds and Reps)
AMRAP 20:
5 deficit handstand push-ups
:20 L-sit hold
– Use a challenging option for the handstand push-ups that still allows you to complete at least 5 rounds.
– Complete the L-sit hold in three sets or less.
– Use this as a skill/technique-building session vs. a metabolic conditioning workout.
– Scale deficit handstand push-ups to regular handstand push-ups, negatives, or pike push-ups as needed.
– Scale L-sit hold to one leg extended, knees tucked to chest, or a plank hold as needed.
– STAMINA I – (Time)
10 sets for time:
300-meter row
– Rest 1:00 between sets.
– Score is your slowest round.
– Keep each interval under 1:20.
– Maintain close to the same pace across all intervals.
– If you cannot complete multiple sets of the 300-meter distance in under 1:20, scale back the distances by 50-75 meters.
– Use today’s session to develop consistency, working to maintain the same pace across all distances.
– Run substitutions: 300-m run, 700-m bike