BayWay CrossFit – CrossFit
()
General Warm-up (No Measure)
Warm up
30 jumping jacks
10 lunge back lean back
10 push ups
30 jumping jacks
10 groiners
10 air squats
10 hop backs
10 strict press
10 good mornings
5 updowns
5 narrow stance
5 zpress
5 burpees
5 kickstand squats
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.