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
1:00 Bike (increase pace :30)
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 (AMRAP – Reps)
Accumulate:
1:00 elbow-to-instep/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.
HYROX (No Measure)
1,000m Run
2,000m Bike
1,000m Row
100m Sled Push (50% of sled weight)