BayWay CrossFit – CrossFit
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.