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Fitness Is A Family Business –
BayWay CrossFit – CrossFit
General Warm-up (No Measure)
Banded warm-up
2 sets:
10 alternating Spiderman stretches
10 alternating hamstring scoop stretches
20 banded side steps, right
20 banded side steps, left
Dynamic warm-up
1 set:
400-meter run (easy pace)
1 set:
Bear crawl
Samson lunges
Soldier kicks
Side lunges
Crab walk (focus on maintaining high hips)
Burpee broad jump
– Perform each movement 25 ft down and back.
1 set:
200-meter run (moderate pace)
3 rounds:
:30 jump rope
:30 rest
1 set:
200-meter run (fast/stride)
Deadlift (Pre-workout
Every 2:00 for 5 sets:
5 deadlifts)
250503 (Time)
– RX –
3 rounds for time of:
50 double-unders
12 deadlifts (155/225 lb)
Right into…
800-m run
– INTERMEDIATE –
3 rounds for time of:
30 double-unders
12 deadlifts (125/185 lb)
directly into…
800-m run
– BEGINNER –
3 rounds for time of:
30 single-unders
10 deadlifts (55/75 lb)
directly into…
400-m run
– MASTERS 55+ –
3 rounds for time of:
50 double-unders
12 deadlifts (125/185 lb)
Right into…
800-m run
Stretching (Checkmark)
2 sets:
:30 Samson stretch/side
:30 elevated pigeon stretch/side
– AT-HOME – (Time)
3 rounds for time of:
50 double-unders
15 DB deadlifts (35/50 lb)
– Use two dumbbells.
Right into…
800-m run
Work Your Weakness
Shoulder Press (- STRENGTH II –
Shoulder press
2-2-2-2-2+
)
– Welcome to week two of the next 2025 Strength 2 lifting cycle where we focus on the shoulder press.
– 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.