BayWay CrossFit – CrossFit
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General Warm-up (No Measure)
Movement // Focus
Samson stretch // Drive the knee forward and squeeze the belly tight.
Overhead squats // Press up and keep the arms straight.
Sit-ups // Cross the arms at the shoulders, touch the back to the floor, and squeeze the belly to sit up.
Good mornings // Keep the chest up and set your midline.
Pull-ups // Pull the bar down to the floor until the chin is above the bar.
Dips // Shoulders below the elbow at the bottom of the dip.
Barbell Z Press (5-5-5-5-5)
250127 (AMRAP – Rounds and Reps)
– RX –
AMRAP 9:
9 burpees over bar
10 alternating single-leg squats
– INTERMEDIATE –
AMRAP 9:
9 burpees over bar
10 alternating single-leg squats to a target
– BEGINNER –
AMRAP 9:
6 burpees
8 alternating reverse lunges
– MASTERS 55+ –
AMRAP 9:
9 burpees to a target (6/6 in)
10 alternating KB goblet lunges (35/53 lb)
Stretching (Checkmark)
1 set:
1:00 pigeon pose/leg
1:00 calf stretch/leg
– AT-HOME – (AMRAP – Rounds and Reps)
Same as Rx’d
Work Your Weakness
Deadlift (- STRENGTH II –
Deadlift
2-2-2-2-2+
)
– Welcome to week four of the 2025 Strength 2 lifting cycle. 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 2 reps in that final set without pushing to failure.
– Rest as needed between sets.