Announcements
PLEASE RSVP FOR CLASS TO HELP COACHES PLAN FOR THEIR CLASSES
BayWay CrossFit – CrossFit
()
Warm-up (No Measure)
Dynamic warm-up | 6:00
2 sets:
:30 jumping jacks
:30 alternating plank shoulder taps
10 alternating Spiderman stretches
10 arm swings, across body
10 arm swings, overhead
Jump rope warm-up | 4:00
4 rounds:
:30 jump rope
:30 rest
Banded warm-up | 5:00
2 sets:
20 banded pull-aparts
20 banded side steps, right
20 banded side steps, left
Shoulder Press
On a 10:00 clock:
1 shoulder press
– Take the bar from the floor.
– Build to a heavy single.
250728 (AMRAP – Rounds and Reps)
– RX –
AMRAP 9:
30 double-unders
3 shoulder presses (95/135 lb)
– INTERMEDIATE –
AMRAP 9:
15 double-unders
3 shoulder presses (65/95 lb)
– BEGINNER –
AMRAP 9:
30 single-unders
3 shoulder presses (35/45 lb)
– MASTERS 55+ –
AMRAP 9:
20 double-unders
3 shoulder presses (65/95 lb)
Stretching (Checkmark)
1 set:
:45 lacrosse ball shoulder mash/side
1:00 tabletop stretch
– AT-HOME – (AMRAP – Rounds and Reps)
– AT-HOME –
AMRAP 9:
30 double-unders
5 double-DB shoulder presses (35/50 lb)
Clean and Jerk (Wave 1:
75% x 3
80% x 2
85% x 1
Wave 2:
80% x 2
85% x 2
90% x 1
Wave 3:
85% x 1
90% x 1
95% x 1
Heavy single x 1)
– Welcome to week four of this 2025 Strength 1 lifting cycle. Next week 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.