Announcements
PLEASE RSVP FOR CLASS TO HELP COACHES PLAN FOR THEIR CLASSES
BayWay CrossFit – CrossFit
()
Warm-up (No Measure)
Dynamic warm-up | 5:00
1 round:
200-meter jog
:20 high knees
:20 butt kickers
:20 up-downs
:20 Samson stretch/side
200-meter run (faster)
250714 (Time)
– RX –
For time:
400-m run
30 toes-to-bars
400-m run
10 wall walks
400-m run
30 toes-to-bars
400-m run
– INTERMEDIATE –
For time:
400-m run
30 knees-to-chests
400-m run
5 wall walks
400-m run
30 knees-to-chests
400-m run
– BEGINNER –
For time:
200-m run
20 hanging knee raises
200-m run
5 inchworm + push-ups
200-m run
20 hanging knee raises
200-m run
– MASTERS 55+ –
For time:
400-meter run
30 toes-to-bar
400-meter run
10 partial wall walks
400-meter run
30 toes-to-bar
400-meter run
Skill Work (Checkmark)
Post-workout
3 sets:
10 good mornings
– Build in load, but only as quality mechanics allow.
Stretching (Checkmark)
1 set:
1:00 pigeon pose/leg
:30 calf stretch/leg
– AT-HOME – (Time)
– AT-HOME –
For time:
400-meter run
30 V-ups
400-meter run
10 wall walks
400-meter run
30 V-ups
400-meter run
Deadlift (4-4-4-4-4+)
– Welcome to week two of this 2025 Strength 2 lifting cycle, with four weeks 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 4 reps in that final set without pushing to failure.
– Rest as needed between sets.