BayWay CrossFit – CrossFit
General Warm-up (No Measure)
1 set:
10 alternating Spiderman twists
10 push-ups to downward dog
20 alternating downward dog calf pedals
1:00 single-under practice
1 set:
10 up-downs
10 pike push-ups from the floor
:30 single-single-double practice
1 set:
10 up-downs
10 empty barbell shoulder presses
1:00 double-under practice
250317 (AMRAP – Reps)
– RX –
3 rounds for reps of:
1:00 double-unders
1:00 push presses (55/75 lb)
1:00 air squats
– No rest between movements.
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
3 rounds for reps of:
1:00 single-unders
1:00 push presses (15/15 lb)
1:00 air squats
– No rest between movements.
– MASTERS 55+ –
3 rounds for reps of:
1:00 double-unders
1:00 push presses (35/45 lb)
1:00 air squats
– No rest between movements.
Thruster (Post-workout
Every 2:00 for 5 sets:
3 thrusters)
Stretching (Checkmark)
1 set:
1:00 banded shoulder stretch/arm
1:00 table-top stretch
– AT-HOME – (AMRAP – Reps)
3 rounds for reps of:
1:00 double-unders
1:00 single-DB push presses (35/50 lb)
1:00 air squats
– No rest between movements.
Work Your Weakness
Snatch (- STRENGTH I –
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 second 2025 Strength 1 lifting cycle. This is a deload week and then next week, we will test our 1-rep snatch.
– 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.