BayWay CrossFit – CrossFit
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Warm-up (No Measure)
Conditioning warm-up
3 sets:
:50 easy row
:10 hard row
3 sets:
:50 easy bike
:10 hard bike
3 sets:
:50 easy shuttle run
5 fast burpees
Dynamic stretching
1 set:
5 inchworms
10 alternating Samson stretches
15 unweighted good mornings
Deadlift
– RX –
For load:
Deadlift
5-3-3-1-1-1-1
– Build to a 1-rep max.
– INTERMEDIATE –
Same as Rxd
– BEGINNER –
For load:
Deadlift
5-3-3-1-1-1-1
– Build to a heavy single rather than a 1-rep max.
– MASTERS 55+ –
Same as Rxd
Stretching (Checkmark)
1 set:
:45 scorpion stretch/side
1:00 standing pike stretch
Stretching (Checkmark)
1 set:
:45 scorpion stretch/side
1:00 standing pike stretch
– AT-HOME – (AMRAP – Reps)
EMOM 12:
Min. 1 | 10 burpees + 15 jumping squats
Min. 2 | :30 Max-rep DB deadlifts (35/50 lb)
– Use two dumbbells.
Snatch (Wave 1:
50% x 3
55% x 2
60% x 1
Wave 2:
55% x 3
60% x 2
60% x 1
Wave 3:
60% x 3
65% x 2
70% x 1)
– Welcome to week five of the next 2025 Strength 1 lifting cycle. This is a deload week, and then we will test our 1-rep snatch next week.
– Use a recent max or heavy single for your percentages.
– If the percentage calls for more than a single rep, the reps are meant to be completed as unbroken, touch-and-go sets.
– Rest as needed between percentages and waves.
Front Squat (10-8-8-6-6)
– Welcome to week five of the 2025 Strength 2 lifting cycle. This is a deload week, and then next week, we will test our 1-rep front squat.
– Focus less on loading and more on moving the weight smoothly while maintaining sound technique.
– Rest as needed between sets.
– STRENGTH III – (Checkmark)
3 rounds for completion:
100-meter sandbag bear-hug carry (70/100 lb)
100-meter overhead plate carry (35/45 lb)
100-meter backward sled drag (45/90 lb)
– Scale loads to complete unbroken efforts at a steady pace.
– Rest as needed between movements.
– Keep your chest up and hips underneath your shoulders during the bear-hug carry.
– Keep your ribs down and elbows and shoulders fully locked out during the overhead carry.
– Lean back with the sled attached to your waist and fully extend each knee as you walk backward with the sled
– Sandbag bear-hug carry modifications: load, distance, kettlebell front-rack carry.
– Overhead plate carry modifications: load, distance, single-arm overhead kettlebell carry.
– Backward sled drag modifications: load, distance.
– SKILL I – (Checkmark)
Every 3:00 for 5 sets:
200/250-meter ski
1-6 ring muscle-ups
– Each ski effort in :50-1:10.
– Muscle-ups in 1:00 or less.
– At least :45 of rest per interval.
– Mild interference to build muscle-up stamina.
– Ski at a slow-to-moderate pace that allows you to maintain quality technique for your muscle-ups.
– Take 5-15 seconds to transition to the muscle-ups after the ski.
– Practice keeping your legs straight during the muscle-up swing to improve efficiency.
– Break no more than 1 time each round, and ensure you have at least 45 seconds of rest before beginning the next set.
– Ski modifications: row, air bike, burpee.
– Muscle-up modifications: reps, jumping muscle-ups, low-ring transitions.
– STAMINA I – (5 Rounds for calories)
5 sets for total calories:
3 rounds of:
:50 easy air bike
:10 hard air bike
– No rest between pacing intervals within each round.
– Rest 1:00 between complete rounds.
– Complete 5 different 3-minute intervals on an air bike with 1 minute of rest between each.
– For each 3-minute interval, bike easy for 50 seconds and then sprint for 10.
– Record the total number of calories you complete across all 5 sets.
– For your easy pace, move at a speed that allows you to recover and stay consistent so that you have energy to sprint at the end of each minute.
– Air bike modifications: C2 bike, ski, row, run.