BayWay CrossFit – CrossFit
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Warm-up (No Measure)
Dynamic warmup | 6:00
2 sets:
10 Spiderman lunges
10 Samson lunges
10 Cossack squats
5 right-arm dumbbell push presses
Waiter walk (25 ft)
5 left-arm dumbbell push presses
Waiter walk (25 ft)
250901 (Time)
– RX –
3 rounds for time of:
800-m run
30 alternating DB snatches (35/50 lb)
– INTERMEDIATE –
3 rounds for time of:
800-m run
30 alternating DB snatches (20/35 lb)
– BEGINNER –
3 rounds for time of:
400-m run
20 alternating DB hang snatches (10/15 lb)
– MASTERS 55+ –
3 rounds for time of:
800-m run
30 alternating DB snatches (20/35 lb)
Skill Work (Checkmark)
Post-workout accessory
3 sets:
10-15 lying leg raises
:30 plank hold
Stretching (Checkmark)
1 set:
1:00 couch stretch/leg
1:00 calf stretch/leg
– AT-HOME – (Time)
– AT-HOME –
Same as Rx’d
Snatch (Wave 1:
72% x 3
77% x 2
82% x 1
Wave 2:
77% x 3
82% x 2
84% x 1
Wave 3:
82% x 2
87% x 1
92% x 1
Heavy single x 1)
– Welcome to week three of this 2025 Strength 1 lifting cycle, where we’ll continue following the same wave-loading template as our previous cycle. Week five will be a deload week and then in week six, we will test our 1-rep snatch.
– 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.
Run Strong Week 5 (Checkmark)
Strength: Back Squat – 5 x 3 reps @ 85%
Power/Explosive: Power Clean – 4 x 2 reps @ 75%
Accessory:
Hip Thrust – 3 x 8 heavy
Weighted Side Plank – 3 x 20 sec/side