BayWay CrossFit – CrossFit
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General Warm-up (No Measure)
1 set:
2:00 bike or run
1 set:
:30 band pull-aparts
10 inchworm + push-ups
10 ring rows
:30 hollow hold
10 unweighted good mornings
:30 band pull-aparts
– Rest :10 between movements.
250203 (Time)
– RX –
For time:
15-12-9-6-3 reps of:
Deadlifts (155/225 lb)
5-4-3-2-1 reps of:
Rope climbs (15/15 ft)
– INTERMEDIATE –
For time:
15-12-9-6-3 reps of:
Deadlifts (105/155 lb)
5-4-3-2-1 reps of:
Rope climbs (12/12 ft)
– BEGINNER –
For time:
15-12-9-6-3 reps of:
Deadlifts (65/95 lb)
5-4-3-2-1 reps of:
Supine pull to stand or 10-8-6-4-2 reps of ring rows if limited number of ropes.
– MASTERS 55+ –
For time:
15-12-9-6-3 reps of:
Deadlifts (125/185 lb)
5-4-3-2-1 reps of:
Rope climbs (12/12 ft)
Stretching (Checkmark)
1 set:
1:00 pigeon pose/leg
– AT-HOME – (Time)
For time:
30-24-18-12-6 reps of:
Double-DB deadlifts (35/50 lb)
15-12-9-6-3 reps of:
Double-DB hang power cleans (35/50 lb)
V-ups
Work Your Weakness
Clean and Jerk (- STRENGTH –
Clean and jerk
Wave 1:
50% x 3
55% x 2
60% x 1
Wave 2:
55% x 3
60% x 2
60% x 1
Wave 3:
60% x 3
65% x 2
70% x 1
)
– Welcome to week five of the 2025 Strength 1 lifting cycle. This is a deload week and then next week, we will test our 1-rep clean and jerk.
– Use a recent max or heavy single for your percentages.
– 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.
Deadlift (- STRENGTH II –
Deadlift
10-8-8-6-6 (deload)
)
– Welcome to week five of the 2025 Strength 2 lifting cycle. This is a deload week and then next week, we will test our 1-rep deadlift.
– Focus less on loading and more on moving the weight smoothly while maintaining sound technique.
– Rest as needed between sets.
– STRENGTH III – (Checkmark)
4 sets for load:
100-meter dumbbell farmers carry
1:00 sandbag bear hug hold
– Use two dumbbells for the farmers carry.
– Relatively heavy grunt work.
– Spend no more than 15 minutes completing this session.
– Rest 10-20 seconds between movements and then as needed between sets.
– Build in load to a heavy set across all movements that leaves you feeling fatigued but able to maintain movement quality.
– Farmers carry modifications: Load, dumbbell box step-ups
– Sandbag hold modifications: Load, dumbbell, or kettlebell front-rack hold
– SKILL I – (Checkmark)
EMOM 10:
2-4 bar muscle-ups
– Maintain a consistent number of bar muscle-ups throughout the entire EMOM.
– If you do not yet have bar muscle-ups, practice the most challenging pulling movement that you do have: chest-to-bar pull-ups, chin-over-bar pull-ups, or ring rows.
– STAMINA I – (Time)
3 rounds for time:
300-meter run
– Rest :30
200-meter run
– Rest 1:00
100-meter run
– Rest 1:30
– 15:00-20:00, including rest.
– Hit each distance as hard as possible.
– Go all out on all intervals; this workout will be very challenging if you hit each interval as hard as possible.
– Give yourself time ranges for each distance. For example, plan to finish the 300-meter distance within a 50-70-second window.
– Perform this workout with a buddy or a group for more of a push to keep driving forward.
– Run substitutions: 600, 400, 200-m C2 bike; 750, 500, 250-m Assault or Echo bike; 300, 200, 100-m row or ski