BayWay CrossFit – CrossFit
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General Warm-up (No Measure)
1 set:
:40 inchworms with a push-up + lateral hop
:40 alternating deep lunge + twists
:40 lateral up-downs over a line
:40 mountain climbers
:40 lateral burpees over a line
– Rest :20-:30 between movements.
241230 (AMRAP – Rounds and Reps)
– RX –
4 x AMRAP 4:
3 hang power cleans (95/135 lb)
6 shoulder-to-overheads
9 lateral burpees over the bar
12 pull-ups
– Rest 2:00 between rounds.
– INTERMEDIATE –
4 x AMRAP 4:
3 hang power cleans (65/95 lb)
6 shoulder-to-overheads
9 lateral burpees over the bar
6 pull-ups
– Rest 2:00 between rounds.
– BEGINNER –
4 x AMRAP 4:
3 hang power cleans (35/45 lb)
6 shoulder-to-overheads
9 lateral burpee bar step-overs
6 jumping pull-ups
– Rest 2:00 between rounds.
– MASTERS 55+ –
4 x AMRAP 4:
3 hang power cleans (65/95 lb)
6 shoulder-to-overheads
9 lateral burpees over the bar
12 pull-ups
– Rest 2:00 between rounds.
Stretching (Checkmark)
1 set:
1:30 lat/side delt foam roll/arm
1:30 T-spine foam roll with arms overhead
– AT-HOME – (AMRAP – Rounds and Reps)
4 x AMRAP 4:
3 DB hang power cleans (35/50 lb)
6 DB shoulder-to-overheads
9 burpees over the DBs
12 DB bent–over rows
– Use two dumbbells.
– Rest 2:00 between rounds.
Work Your Weakness
Back Rack Lunge (- STRENGTH II –
For load:
Back rack lunge
10-8-8-6-6)
– Welcome to week four in our Strength II back rack lunge cycle; this is a de-load week.
– Next week, we will switch to the 2025 weightlifting cycles.
– Use a weight in each set that allows you to maintain solid technique with very little deviation. This loading will vary for each athlete.
– Perform a new set every 3 minutes.