BayWay CrossFit – CrossFit
Warm-up (No Measure)
Dynamic warm-up | 9:00
1 round:
:25 jumping jacks
:05 rest
:25 mountain climbers
:05 rest
:30 inchworm + push-ups
10 top-half deadlifts
1 round
:25 jumping jacks
:05 rest
:30 mountain climbers
:05 rest
:30 up-downs
10 bottom-half deadlifts
1 round
:25 jumping jacks
:05 rest
:25 mountain climbers
:05 rest
:30 burpees
10 deadlifts
250830 (Time)
– RX –
5 rounds for time:
25 lateral bar burpees
15 deadlifts (125/185 lb)
10 strict pull-ups
– INTERMEDIATE –
5 rounds for time:
20 lateral bar burpees
10 deadlifts (125/185 lb)
5 strict pull-ups
– BEGINNER –
5 rounds for time:
10 lateral bar burpees
10 deadlifts (55/75 lb)
10 ring rows
Skill Work (Checkmark)
Post-workout accessory work
2 sets:
1:00 plank hold
50 Russian twists
Stretching (Checkmark)
Accumulate:
:30 Samson stretch/side
:30 elevated pigeon stretch/side
:30 seated reach stretch
– AT-HOME – (Time)
– AT-HOME –
5 rounds for time:
25 DB-facing burpees
20 double-DB deadlifts (35/50 lb)
15 double-DB bent-over rows
Work Your Weakness
Back Squat (4-4-4-4-4+)
– Welcome to week two 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 4 reps in that final set without pushing to failure.
– Rest as needed between sets.