CrossFit – Sat, Jun 28

BayWay CrossFit – CrossFit

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Warm-up (No Measure)

Dynamic warm-up | 12:00

2 sets:

2:00 jog, row, bike, or ski

10 PVC pass-throughs

10 PVC sumo stance good mornings

10 PVC behind-the-neck snatch grip presses

5 elbow-to-insteps/leg

5 up-downs

250628 (Time)

– RX –

5 rounds for time:

15 hang power snatches (65/95 lb)

15 bar-facing burpees

– INTERMEDIATE –

5 rounds for time:

15 hang power snatches (55/75 lb)

15 bar-facing burpees

– BEGINNER –

5 rounds for time:

10 hang power snatches (35/45 lb)

10 bar-facing burpees

– Jump or step over the bar.

– MASTERS 55+ –

5 rounds for time:

15 hang power snatches (55/75 lb)

15 bar-facing burpees

– Big Class Option –

AMRAP x 16 Minutes:

5-10-15-20-25…

hang power snatches (65/95)

10 burpee over bar

Skill Work (Checkmark)

Pre-workout

Every 2:00 for 10:00:

1 power snatch

1 hang squat snatch

– Share a bar with a partner.

– Build in load as mechanics allow.

Stretching (Checkmark)

2 sets:

1:00 scorpion stretch hold/side

1:00 pigeon stretch/leg

– AT-HOME – (Time)

5 rounds for time:

10 left-arm DB hang snatches (35/50 lb)

10 right-arm DB hang snatches

15 bar-facing burpees

Work Your Weakness

Front Squat (On a 20:00 clock:
Build to a 1-rep-max front squat)

– Welcome to week six of the second 2025 Strength 1 lifting cycle. This is a test week. The goal is to build to a heavy 1-rep.

– Within the 20-minute clock, aim to complete 6-10 total lifts. Any more than 10 lifts, and you are not getting enough rest between efforts.

– Be sure to warm up to at least 50% of your recent 1-rep-max before starting.