BayWay CrossFit – CrossFit
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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 updown 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.