BayWay CrossFit – CrossFit
General Warm-up (No Measure)
3 sets:
:30 easy pace
:20 moderate pace
:10 fast pace
2 sets:
3 x 50′ shuttle run
5 inchworms
5 elbow-to-insteps/leg
:15 Samson stretch lunges/leg
10 situps
250309 (Time)
– RX –
For time:
200-m run
40 sit-ups
32/40-cal bike
400-m run
30 sit-ups
24/30-cal bike
800-m run
20 sit-ups
16/20-cal bike
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
For time:
200-m run
20 sit-ups
16/20-cal row, bike, or ski
300-m run
15 sit-ups
12/15-cal row, bike, or ski
400-m run
10 sit-ups
8/10-cal row, bike, or ski
– MASTERS 55+ –
Same as Rx’d
Skill Work (AMRAP – Reps)
Post-workout
Accumulate:
30-50 good mornings
Stretching (Checkmark)
2 set:
:30 cobra stretch
:30 elbow-to-instep/side
– AT-HOME – (Time)
For time:
200-m run
40 sit-ups
40 alternating jumping lunges
400-m run
30 sit-ups
30 alternating jumping lunges
800-m run
20 sit-ups
20 alternating jumping lunges
Work Your Weakness
Snatch (- STRENGTH I –
Snatch
Wave 1:
72% x 3
77% x 2
82% x 1
Wave 2:
77% x 3
82% x 2
84% x 1
Wave 3:
82% x 2
87% x 1
92% x 1
Heavy single x 1)
– Welcome to week three of the second 2025 Strength 1 lifting cycle where we’ll continue following the same wave-loading template as our previous cycle. Week five will be a deload week and then in week six, we will test our 1-rep snatch.
– For the percentages, use a recent max or heavy single.
– If the percentage calls for more than a single rep, they are meant to be completed as unbroken (touch-and-go) reps.
– Rest as needed between percentages and waves.