BayWay CrossFit – CrossFit
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Warm-up (No Measure)
Dynamic warm-up | 5:00
1 set:
10 arm swings across the body
10 arm swings up and down
10 torso twists
20 alternating hamstring scoops
20 high knees
20 butt kickers
:30 jumping jacks
:30 up-downs
:30 burpees
Rowing warm-up | 10:00
Set 1:
— Coach athletes to sit up tall on the rower. Have everyone identify their 500-meter split time as well as their strokes per minute on their monitor for this drill.
15 pulls on the rower (easy pace)
Set 2:
— At a pace of 18-20 strokes per minute with a strong drive through the legs, athletes should notice their split time is lower than their previous set.
15 pulls on the rower (18-20 strokes-per-minute pace)
10 good mornings + jump
Set 3:
— At a pace of 22-24 strokes per minute, athletes should notice their split time. With the same effort as the previous set but a faster stroke rate, their pace should increase.
15 pulls on the rower (22-24 strokes-per-minute pace)
10 air squats
Set 4:
— At a pace of 26-30+ strokes per minute, athletes should notice their split time. With the same effort as the previous set but a faster stroke rate, their pace should be the fastest yet.
15 pulls on the rower (26-30+ strokes-per-minute pace)
10 jumping air squats
Metcon (Time)
– RX –
5 rounds for time:
250/300-m row
5 power cleans (125/185 lb)
– INTERMEDIATE –
5 rounds for time:
200/250-m row
5 power cleans (95/135 lb)
– BEGINNER –
5 rounds for time:
150/200-m row
5 power cleans (35/45 lb)
– MASTERS 55+ –
5 rounds for time:
250/300-m row
5 power cleans (95/135 lb)
Skill Work (Checkmark)
Pre-workout
On a 10:00 clock:
Build to a heavy set of 2 touch-and-go cleans
Stretching (Checkmark)
1 set:
200-m jog
1:00 hamstring stretch/leg
1:00 forearm stretch/arm
– AT-HOME – (Time)
– AT-HOME –
5 rounds for time:
300-m run
10 double-DB power cleans (35/50 lb)
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 next 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.