BayWay CrossFit – CrossFit
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Warm-up (No Measure)
Dynamic warm-up | 8:00
2 rounds:
:30 jumping jacks
:20 bar hang
10 alternating Spiderman twists
15 single-leg glute bridges/side
15 plate good mornings
5 tempo counter-balance squats
250908 (Time)
– RX –
For time:
5 rope climbs (15/15 ft)
12 front squats (125/185 lb)
4 rope climbs
9 front squats
3 rope climbs
6 front squats
2 rope climbs
3 front squats
1 rope climb
1 front squat
– INTERMEDIATE –
For time:
12 front squats (95/135 lb)
4 rope climbs (15/15 ft)
9 front squats
3 rope climbs
6 front squats
2 rope climbs
3 front squats
1 rope climb
1 front squat
– BEGINNER –
For time:
5 pull-to-stands
12 front squats (45/65 lb)
4 pull-to-stands
9 front squats
3 pull-to-stand
6 front squats
2 pull-to-stands
3 front squats
1 pull-to-stand
1 front squat
– MASTERS 55+ –
For time:
5 rope climbs (12/12 ft)
12 front squats (95/135 lb)
4 rope climbs
9 front squats
3 rope climbs
6 front squats
2 rope climbs
3 front squats
1 rope climbs
1 front squat
Skill Work (Checkmark)
Post-workout accessory
3 sets:
10-15 GHD sit-ups
Stretching (Checkmark)
Accumulate:
2:00 forearm stretch, front
2:00 forearm stretch, back
2:00 foam roll lats/side
– AT-HOME – (Time)
– AT-HOME –
20-16-12-8-4 reps for time of:
Alternating DB renegade rows (35/50 lb)
DB front squats
– Use two dumbbells.
Snatch (Wave 1:
75% x 3
80% x 2
85% x 1
Wave 2:
80% x 2
85% x 2
90% x 1
Wave 3:
85% x 1
90% x 1
95% x 1
Heavy single x 1 )
– Welcome to week four of this 2025 Strength 1 lifting cycle, where we’ll continue following the same wave-loading template as our previous cycle. Next week 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.
Back Squat (2-2-2-2-2+)
– Welcome to week four of this 2025 Strength 2 lifting cycle, where we continue to build strength in the back squat.
– Use the same load for sets 4 and 5, but go for more than 2 reps in that final set without pushing to failure.
– Rest as needed between sets.
– STRENGTH III – (7 Rounds for weight)
7 sets:
3 weighted pull-ups
– Rest 1:00-2:00 between sets.
—
– Increase loading across as many sets as possible; perform the same weight for multiple sets if needed.
– Use a dumbbell, medicine ball, vest, or weight belt to add load to the pull-ups.
– If you are not yet able to perform pull-ups, find the smallest assistance band possible that allows you to perform 3 smooth and controlled reps.
– SKILL I – (Checkmark)
3 sets:
:20 single-arm ring plank hold, right
:20 single-arm ring plank hold, left
:20 L-sit hold
10 strict toes-to-bars
– For the ring plank holds, lower a single ring down to a few inches off the ground. To decrease the difficulty, maintain a rigid body position, but walk your feet forward (making your body more upright as opposed to horizontal).
– To reduce the difficulty of the L-sit, extend a single leg or tuck your knees toward your chest.
– To scale the strict toes-to-bars, try to bring your toes or knees up as high as possible.
– STAMINA I – (10 Rounds for time)
10 sets for time:
500/600-meter C2 Bike
:30 rest
—
– All sets under 1:30.
– Start at a conservative pace and increase your speed after the first couple of sets.
– Find a pace that you can maintain, challenging yourself to not deviate from that pace by more than 5 seconds in either direction.
– C2 Bike modifications: 700/1,000-m Assault bike, 700/1,000-m Echo bike, 250/300-m row, 250/300-m ski
Run Strong Week 6 (Checkmark)
Strength: Box Squat – 6 x 2 reps @ 87% (speed focus)
Power/Explosive: Box Jump w/ Step Down – 4 x 3
Accessory:
GHD Hip Extension + Twist – 3 x 12
Hanging Knee Raise – 3 x 12