Announcements
BayWay CrossFit – CrossFit
General Warm-up (No Measure)
1 set:
10 alternating Spiderman stretches
10 inchworm + push-ups
10 leg swings/leg (front to back)
1 set:
:30 single-unders
10 good mornings
:30 up-downs
5 single-leg floor taps/leg
3 sets:
:20 double-unders
:10 rest
:20 burpees
:10 rest
250510 (Time)
– RX –
3 rounds for time:
21 bar-facing burpees
15 deadlifts (155/225 lb)
90 double-unders
– INTERMEDIATE –
3 rounds for time:
15 bar-facing burpees
12 deadlifts (155/225 lb)
75 double-unders
– BEGINNER –
3 rounds for time:
12 bar-facing burpees
9 deadlifts (55/75 lb)
60 double-unders
– MASTERS 55+ –
3 rounds for time:
21 bar-facing burpees
15 deadlifts (125/185 lb)
60 double-unders
Metcon (No Measure)
Partner
Skill Work (Checkmark)
Post workout
3 sets:
50 flutter kicks
25 AbMat sit-ups
Stretching (Checkmark)
1 set:
1:00 pigeon pose/leg
– AT-HOME – (Time)
3 rounds for time:
21 DB-facing burpees
15 double-DB deadlifts (35/50 lb)
90 double-unders
Work Your Weakness
Shoulder Press (- STRENGTH II –
Shoulder press
10-8-8-6-6 (Deload)
)
– Welcome to week five of the 2025 Strength 2 lifting cycle. This is a deload week; next week, we will test our 1-rep shoulder press.
– Focus less on loading and more on moving the weight smoothly while maintaining sound technique.
– Rest as needed between sets.