BayWay CrossFit – CrossFit
General Warm-up (No Measure)
3 Rounds:
30 Single Unders
6 Pushups
10 KB Deadlifts
3 Rounds:
10 double under or 10 attempts
6 jumping ring dips
10 forward lunges
Skill Work (No Measure)
Pre-workout
EMOM 8:
:20 Dead Hang
5 Strict Ring Dips
250211 (AMRAP – Reps)
– RX –
3 x AMRAP 4:
3 rounds:
15 KB swings (35/53 lb)
30 double-unders
Then…
Max-reps forward lunges
– Rest 1:00 between AMRAPs.
– INTERMEDIATE –
3 x AMRAP 4:
3 rounds:
15 KB swings (35/53 lb)
15 double-unders
Then…
Max-reps forward lunges
– Rest 1:00 between AMRAPs.
– BEGINNER –
3 x AMRAP 4:
3 rounds:
10 Russian KB swings (18/26 lb)
30 single-unders
Then…
Max-reps forward lunges
– Rest 1:00 between AMRAPs.
– MASTERS 55+ –
3 x AMRAP 4:
3 rounds:
15 KB swings (26/35 lb)
20 double-unders
Then…
Max-reps forward lunges
– Rest 1:00 between AMRAPs.
Stretching (Checkmark)
1 set:
:45 calf stretch/leg
:45 standing quad stretch/leg
– AT-HOME – (AMRAP – Reps)
3 x AMRAP 4:
3 rounds:
15 DB swings (35/50 lb)
30 double-unders
Then…
Max-reps walking lunges
– Rest 1:00 between AMRAPs.
Work Your Weakness
Clean and Jerk (- STRENGTH I –
On a 20:00 clock:
Build to a 1-rep-max clean and jerk
)
– Welcome to week six of the 2025 Strength 1 lifting cycle. This is a test week. The goal is to build to a heavy 1-rep clean and jerk.
– Within the 20-minute clock, aim to complete 6-10 total lifts. Any more than 10 reps and you are not getting enough rest between lifts.
– Be sure to warm up to at least 50% of your last heavy 1-rep before starting the 20-minute clock.