BayWay CrossFit – CrossFit
General Warm-up (No Measure)
Banded lower body warm-up
2 sets:
10 alternating Spiderman stretches
10 alternating hamstring scoop stretches
20 banded side steps (moving right)
20 banded side steps (moving left)
Progressive warm-up
1 set:
20 jumping jacks
10 reverse lunges
1 set:
20 skier jacks
10 elevated reverse lunges
1 set:
20 mountain climbers
10 alternating single-leg squats to a target
1 set:
10 up-downs
10 alternating single-leg squats with heel hook
1 set:
5 burpees
10 alternating single-leg squats
Skill Work (5 Rounds for weight)
Pre-workout
On a 8:00 clock:
Build to a heavy complex
1 clean grip deadlift
1 clean pull
1 hang power clean
1 power clean
250224 (AMRAP – Rounds and Reps)
– RX –
AMRAP 10:
20 alternating single-leg squats
10 power cleans (125/185 lb)
– INTERMEDIATE –
AMRAP 10:
10 alternating single-leg squats
10 power cleans (95/135 lb)
– BEGINNER –
AMRAP 10:
10 alternating reverse lunges
10 power cleans (35/45 lb)
– MASTERS 55+ –
AMRAP 10:
20 alternating single-leg squats
10 power cleans (95/135 lb)
Stretching (Checkmark)
Accumulate:
:30 Samson stretch/side
:30 elevated pigeon stretch/side
:30 seated pike stretch
– AT-HOME – (AMRAP – Rounds and Reps)
AMRAP 10:
20 alternating single-leg squats
15 double-DB power cleans (35/50 lb)
Work Your Weakness
Snatch (- STRENGTH I –
Snatch
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 second 2025 Strength 1 lifting cycle where we’ll continue following the same wave-loading template as 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.
Back Squat (- STRENGTH II –
Back squat
4-4-4-4-4+
)
– Welcome to week two of the second 2025 Strength 2 lifting cycle where we continue to build strength in the back squat.
– Use the same load for sets 4 and 5, but go for more than 4 reps in that final set without pushing to failure.
– Rest as needed between sets.
– STRENGTH III – (3 Rounds for weight)
3 sets:
12 close-grip bench presses
1:00 sandbag hold at the chest (100/150 lb)
– Increase the loading on the close grip bench as you are able. Use a weight that you can complete 12 reps in two sets or less.
– For the sandbag hold, use a challenging load that you can hold for the entire minute. If you don’t have a sandbag, use a d-ball, two kettlebells or dumbbells, or a barbell in the rack position.
– Do not push to failure unless you have a spotter. If you do not have a spotter, you can still perform the session, but leave some gas in the tank to avoid failure.
– Rest as needed between sets.
– SKILL I – (Checkmark)
3 sets:
10 strict toes-to-bars
20 GHD back extensions
– Rest as needed between sets.
– Prioritize technique over speed. If your quality of movement is solid, then pick up the pace.
– The back extension is a controlled movement that focuses on purposefully surrendering the lumbar spine and then regaining its rigid position one vertebra at a time.
– STAMINA I – (Distance)
20 sets for distance:
:40 standing bike
:20 seated bike
– Grind it out on the standing bike. Then, get in the saddle and try to push the pace for the remaining time.
– Push for 6,000 meters or more.