BayWay CrossFit – CrossFit
General Warm-up (No Measure)
1 set:
:30 easy row
:20 moderate row
:10 hard row
10 alternating scorpion stretches
:10 hollow hold
1 set:
:30 easy row
:20 moderate row
:10 hard row
5 push-ups to down dog from the knees
10 sit-ups
1 set:
:30 easy row
:20 moderate row
:10 hard row
5 push-ups to down dog
:30 sit-ups
250208 (Time)
– RX –
5 rounds for time:
750-m row
30 sit-ups
15 handstand push-ups
– INTERMEDIATE –
4 rounds for time:
750-m row
30 sit-ups
10 handstand push-ups
– BEGINNER –
4 rounds for time:
500-m row
15 sit-ups
10 pike push-ups or seated dumbbell shoulder presses (10/15 lb)
– MASTERS 55+ –
5 rounds for time:
750-m row
30 sit-ups
10 pike push-ups from a 2-in riser
– Scale up to a 20-in box if able.
Stretching (Checkmark)
Accumulate:
:30 lacrosse ball chest mash/side
1:00 cobra stretch
– AT-HOME – (Time)
5 rounds for time:
800-m run
30 sit-ups
15 handstand push-ups
– Substitute pike push-ups as needed.
Work Your Weakness
Deadlift (- STRENGTH II –
Deadlift
10-8-8-6-6 (deload)
)
– Welcome to week five of the 2025 Strength 2 lifting cycle. This is a deload week and then next week, we will test our 1-rep deadlift.
– Focus less on loading and more on moving the weight smoothly while maintaining sound technique.
– Rest as needed between sets.