BayWay CrossFit – CrossFit
General Warm-up (No Measure)
1 set:
30 jumping jacks
20 med-ball air squats
30 skier jacks
20 med-ball strict presses
30 jumping pull-ups (fast up, fast down)
1 set:
10 ring rows
20 med-ball thrusters
30 med-ball Russian twists
10 ring rows
20 med-ball thrusters
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
– INTERMEDIATE –
For time:
15-12-9
Thrusters (65/95 lb)
Pull-ups
– BEGINNER –
For time:
15-12-9
Thrusters (35/45 lb)
Ring rows
– MASTERS 55+ –
For time:
21-15-9
Thrusters (45/65 lb)
Pull-ups
Skill Work (Checkmark)
Post-workout
Accumulate:
3:00 plank hold
Stretching (Checkmark)
1 set:
1:00 lacrosse ball chest mash/side
1:00 lacrosse ball shoulder mash/side
– AT-HOME – (Time)
For time:
21-15-9
Single-DB thrusters (35/50 lb)
Up-downs to a target (6/6 in)
Work Your Weakness
Snatch (- STRENGTH I –
On a 20:00 clock:
Build to a 1-rep-max snatch
)
– Welcome to week six of the second 2025 Strength 1 lifting cycle. This is a test week. The goal is to build to a heavy 1-rep snatch (power or squat).
– Set a 20-minute clock, and aim to complete 6-10 total lifts. Any more than 10 lifts, and you are not getting enough rest between efforts.
– Be sure to warm up to at least 50% of your last heavy 1-rep before starting the 20-minute clock.