BayWay CrossFit – CrossFit
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General Warm-up (No Measure)
2 sets:
:30 jumping jacks
5 inchworm + push-ups
:20 Samson stretch/leg
10 alternating Cossack squats
10 Superman arch-ups
10 deadlifts
Every 2:00 x 4 sets:
:30 bike
– Rest the remainder of each set.
– Begin at a warm-up pace and progress to a 90% effort by the final set.
250113 (Time)
– RX –
3 rounds for time:
24/30-cal bike
15 hang power cleans (105/155 lb)
– INTERMEDIATE –
3 rounds for time:
24/30-cal bike
15 hang power cleans (75/115 lb)
– BEGINNER –
3 rounds for time:
16/20-cal bike
12 hang power cleans (35/45 lb)
– MASTERS 55+ –
3 rounds for time:
24/30-cal bike
15 hang power cleans (75/115 lb)
Stretching (Checkmark)
Accumulate:
1:00 elbow-to-instep/side
1:00 banded shoulder stretch/side
– AT-HOME – (Time)
3 rounds for time:
50 walking lunge steps
15 double-DB hang power cleans (35/50 lb)
Work Your Weakness
Clean and Jerk (- STRENGTH I –
Clean and jerk
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 2025 Strength 1 lifting cycle. The next four weeks will be dedicated to the clean and jerk following a wave-loading template. Week five will be a deload week and then in week six, 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
4-4-4-4-4+
)
– Welcome to week two of the 2025 Strength 2 lifting cycle. The next four weeks will be dedicated to the deadlift following a progressive-loading template with decreasing reps and increasing loads. Week five will be a deload week and then in week six, we will test our 1-rep deadlift.
– 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 – (5 Rounds for weight)
5 sets:
5 bench presses
5 weighted dips
– Increase loading across as many sets as possible.
– Perform dips on rings or straight bars.
– Rest 2-3 minutes between sets.
– 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.
– Bench press modifications: Load, dumbbell bench or floor press
Record bench press load.
– SKILL I – (Checkmark)
3 sets:
:20 ring plank hold, right arm
:20 ring plank hold, left arm
:20 L-sit hold
10 strict toes-to-bars
– For the ring plank holds, lower a single ring down to a few inches off the ground. To decrease the difficulty, maintain a rigid body position but walk your feet forward, making your body more upright as opposed to horizontal.
– To reduce the difficulty of the L-sit, extend a single leg or tuck your knees toward your chest.
– To scale the strict toes-to-bars try to bring your toes or knees up as high as possible.
– STAMINA I – (Time)
2 sets for total time:
200-meter run
400-meter run
800-meter run
100-meter sprint
– Rest 1:00 between each distance.
– 23:00-30:00 (including rest).
– Run each distance as hard as you would in a workout.
– The longer the distance, the slower your pace. Try to hit these time goals:
– 200 meters in :45-1:15.
– 400 meters in 1:15-1:45.
– 800 meters in 3:00-4:00.
– 100 meters in :15-:30.
– Run modifications: Distance, substitutions
– Equipment substitutions: 1) C2 Bike | 400 m, 800 m, 1,600 m, 200 m; 2) Row | 200 m, 400 m, 800 m, 100 m; 3) Ski | 200 m, 400 m, 800 m, 100 m