BayWay CrossFit – CrossFit
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General Warm-up (No Measure)
1 set:
1:00 bike or row, slow
10 alternating Spiderman stretches
5 wall-facing squats
1 set:
1:00 bike or row, moderate
10 inchworms
5 wall-facing squats
1 set:
1:00 bike or row, fast
10 scap pull-ups
5 wall-facing squats
250106 (Checkmark)
– RX –
EMOM 16:
Min. 1 | 10 chest-to-bar pull-ups
Min. 2 | 5 front squats (165/245 lb)
– INTERMEDIATE –
EMOM 16:
Min. 1 | 10 pull-ups
Min. 2 | 5 front squats (125/185 lb)
– BEGINNER –
EMOM 16:
Min. 1 | 6 jumping pull-ups
Min. 2 | 5 front squats (65/95 lb)
– MASTERS 55+ –
EMOM 16:
Min. 1 | 10 chest-to-bar pull-ups
Min. 2 | 5 front squats (125/185 lb)
Stretching (Checkmark)
Accumulate:
1:00 foam rolling quads
1:00 banded hamstring stretch/leg
30 alternating scorpion stretches
– AT-HOME – (AMRAP – Reps)
EMOM 16:
Min. 1 | :30 DB hang power cleans (35/50 lb)
Min. 2 | :30 DB front squats
– Use two DBs.
Work Your Weakness
Clean and Jerk (- STRENGTH I –
Clean and jerk
Wave 1:
70% x 3
75% x 2
80% x 1
Wave 2:
75% x 3
80% x 2
80% x 1
Wave 3:
80% x 3
85% x 2
90% x 1)
– Welcome to week one 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.
– For the percentages, use a recent max or heavy single.
– 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
5-5-5-5-5+
)
– Welcome to week one 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 5 reps in that final set without pushing to failure.
– Rest as needed between sets.
– STRENGTH III – (Time)
For time:
800-meter sled drag (25/45 lb)
– Attach a rope or a ring strap to the sled. Face the sled and grab the rope or ring strap, then walk backward to accumulate 800 meters. The weight should allow for a smooth, steady pace across the entire distance. You may have to stop 3-4 times, but if you can go unbroken, go for it!
– If you do not have a sled, perform 100 double-dumbbell box step-ups to a 20-inch box. The Rx’d loading is 15/25 lb, but use a load allows you to perform at least 25 unbroken reps before taking a break.
– SKILL I – (Checkmark)
4 sets:
Handstand walk (100 ft)
1:00 flutter kicks
– Rest 2:00 between sets.
– Set up a 100-ft course and perform unbroken handstand walks if possible.
– Keep moving through the flutter kicks the entire minute.
– If you are unable to walk on your hands or you know you will struggle with the volume, reduce the distance, give yourself 1 minute to walk as far as you can or scale to 50 alternating shoulder taps.
– STAMINA I – (Time)
10 sets for time:
500/600-meter C2 bike
:30 rest
– All sets under 1:30.
– Start at a conservative pace and increase your pacing after the first couple of sets.
– Find a pace that you can maintain, challenging yourself to not deviate from that pace by more than 5 seconds in either direction.
– C2 bike modifications: 700/1,000-m Assault bike, 700/1,000-m Echo Bike, 250/300-m row, 250/300-m ski