BayWay CrossFit – CrossFit
General Warm-up (No Measure)
50 feet of each:
Jog x 2
Skipping high knees
Butt kickers
Lateral shuffle/direction
Samson lunges (10 lunges then jog)
Crawling Spiderman lunges (10 lunges then jog)
Bear crawl
Backward bear crawl
241214 (Time)
– RX –
5 rounds for time:
2 rope climbs (15 ft)
20 burpees
40 air squats
– INTERMEDIATE –
5 rounds for time:
4 Strict Pull-ups + 4 K2E
15 burpees
30 air squats
– BEGINNER –
5 rounds for time:
4 Jumping Pull-ups + 4 Knee Raises
10 burpees
15 air squats
– MASTERS 55+ –
5 rounds for time:
2 rope climbs (12 ft)
20 burpees
40 air squats
Stretching (Checkmark)
1 set:
1:00 double-forearm stretch
1:00 couch stretch/leg
– AT-HOME – (Time)
5 rounds for time:
5 DB complexes (35/50 lb)
20 burpees
40 air squats
– Use two dumbbells.
– 1 dumbbell complex = 2 renegade rows + 1 power clean.
Work Your Weakness
– STRENGTH I – (9 Rounds for weight)
For load:
Snatch, clean, or jerk:
3 reps x 4 sets at 70-80%
2 reps x 3 sets at 80-90%
1 rep x 2 sets at 90%+
– Welcome to week five of our Strength I cycle. For these eight weeks, stick with the lift you chose in week 1. You can change the lift in the next eight-week cycle.
– Use a recent one-rep-max to find your percentages.
– Take the barbell out of a rack for the jerk.
– Rest as needed between sets.