BayWay CrossFit – CrossFit
General Warm-up (Checkmark)
200-meter jog
10 leg swings forward/back
10 leg swing side/side
10 squats
10 kb deadlifts
2 sets:
10 banded pull-aparts
10 hollow rocks
5 elbow-to-insteps/leg
10 alternating plank shoulder taps
10 good mornings
10 scap pull-ups
250614 (AMRAP – Rounds and Reps)
– RX –
AMRAP 20:
20 Alt renegade row (35/50)
30 mountain climbers
20 AbMat sit-ups
30 mountain climbers
20 KB swings (35/53 lb)
– INTERMEDIATE –
AMRAP 20:
20 alt renegade row (20/35)
30 mountain climbers
20 AbMat sit-ups
30 mountain climbers
20 KB swings (26/35 lb)
– BEGINNER –
Every 5:00 for 4 sets:
10 Alt renegade rows
20 mountain climbers
12 AbMat sit-ups
20 mountain climbers
12 KB swings (18/26 lb)
– Rest with the remaining time in each interval.
– MASTERS 55+ –
AMRAP 20:
20 alt renegade row
30 mountain climbers
20 AbMat sit-ups
30 mountain climbers
20 kettlebell swings (26/35 lb)
Stretching (Checkmark)
2 sets:
:30 cobra stretch
:30 elbow-to-instep/side
Work Your Weakness
Front Squat (Strength II
Front squat
2-2-2-2-2+)
* Welcome to week four of the next 2025 Strength 2 lifting cycle, where we’ve shifted from the shoulder press to the front 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.
* Consider reducing the load in this effort based on your involvement in the Community Cup.