BayWay CrossFit – CrossFit
General Warm-up (No Measure)
2 sets:
20 jumping jacks
10 alternating Spiderman stretches
10 alternating toy soldiers
10 alternating plank reach-throughs
10 alternating single-leg V-ups
10 push-ups (from the knees if needed)
1 set:
:40 air squats
:20 rest
:40 up-down + box step-overs
:20 rest
:40 air squats
:40 burpee box jump-overs
250118 (AMRAP – Rounds and Reps)
– RX –
AMRAP 20 with a partner:
4 rope climbs (15/15 ft)
20 db thrusters (35/50 lb)
20 burpee box jump-overs (20/24 in)
– Share work as desired.
– INTERMEDIATE –
AMRAP 20 with a partner:
4 towel pull-ups
20 db thrusters (20/35 lb)
20 burpee box jump-overs (20/24 in)
– Share work as desired.
– BEGINNER –
AMRAP 20 with a partner:
4/4 towel ring row
20 single db thrusters (20/35 lb)
16 burpee box step-overs (12/20 in)
– Share work as desired.
Stretching (Checkmark)
Accumulate:
1:00 banded shoulder stretch/side
1:00 reach, roll, and lift
– AT-HOME – (AMRAP – Rounds and Reps)
AMRAP 20 with a partner:
30 double-DB alternating renegade rows (35/50 lb)
30 V-ups
20 single-DB thrusters (35/50 lb)
20 burpee object jump-overs (20/20 in)
– Share work as desired.
Work Your Weakness
Deadlift (- STRENGTH II –
Deadlift
4-4-4-4-4+
)
– Welcome to week two of the 2025 Strength 2 lifting cycle. The next four weeks will be dedicated to the deadlift following a progressive-loading template with decreasing reps and increasing loads. Week five will be a deload week and then in week six, we will test our 1-rep deadlift.
– 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.
HYROX (No Measure)
4 ROUNDS
AMRAP x 6 MINS
30 FR Lunges
25 Wallballs
20 Burpees
In Remaining Time
AMARAP Cal Row
Rest 2:00