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BayWay CrossFit – CrossFit
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Warm-up (No Measure)
Dynamic warm-up | 12:00
1 set:
200-meter run, slow
10 PVC pass-throughs
10 PVC good mornings
10 PVC hang muscle snatches
10 alternating Spiderman stretches
10 counterbalance plate squats
1 set:
10 PVC pass-throughs
10 PVC good mornings
10 PVC muscle snatches
10 alternating Samson stretch lunges
10 counterbalance plate squats
200-meter run, fast
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
– RX –
5 rounds for time:
400-m run
15 overhead squats (65/95 lb)
– INTERMEDIATE –
5 rounds for time:
400-m run
15 overhead squats (55/75 lb)
– BEGINNER –
5 rounds for time:
200-m run
10 overhead squats (35/45 lb)
– MASTERS 55+ –
5 rounds for time:
400-m run
15 overhead squats (45/65 lb)
Skill Work (Checkmark)
Pre-workout
5 sets:
1 power snatch
1 hang squat snatch
1 overhead squat
Stretching (Checkmark)
Accumulate:
1:00 banded shoulder stretch/arm
– AT-HOME – (Time)
– AT-HOME –
5 rounds for time:
400-m run
8 single-arm DB overhead squats, left (35/50 lb)
8 single-arm DB overhead squats, right
Clean and Jerk (Wave 1:
72% x 3
77% x 2
82% x 1
Wave 2:
77% x 3
82% x 2
84% x 1
Wave 3:
82% x 2
87% x 1
92% x 1
Heavy single x 1)
– Welcome to week three of this 2025 Strength 1 lifting cycle. These four weeks are 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.
– Use a recent max or heavy single for your percentages.
– 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 (3-3-3-3-3+)
– Welcome to week three of this 2025 Strength 2 lifting cycle. These four weeks are 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.
– This week’s Affiliate heavy day is a deadlift day. If you would like to perform the class workout, then do not perform the Strength II this week.
– Use the same load for sets 4 and 5, but go for more than 3 reps in that final set without pushing to failure.
– Rest as needed between sets.
– STRENGTH III – (5 Rounds for weight)
5 sets:
5 bench presses
5 weighted dips
—
– Build to your heaviest set of 5 in each movement. Rest as needed between sets.
– Use a spotter for this session if possible. If you are alone, do not push to failure and be smart about the loads you lift.
– SKILL I – (3 Rounds for weight)
3 sets:
10 skin-the-cats (on rings)
:30 plank hold (on hands)
4 kettlebell Turkish get-ups/arm
:30 plank hold (on forearms)
– Rest 2:00-3:00 between sets.
—
– Watch the skin-the-cat progression if you are unfamiliar with the movement.
– Use a load for the Turkish get-ups that allows you to perform 4 unbroken reps before resting.
– STAMINA I – (10 Rounds for time)
10 sets for time:
600-meter C2 bike
– Rest :30 between sets.
—
– 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, and challenge yourself to not deviate from that pace by more than 5 seconds in either direction.
– Bike modifications: 1,000-m Assault bike, 1,000-m Echo bike, 300-m row, 300-m ski