BayWay CrossFit – CrossFit
General Warm-up (No Measure)
1 set:
:30 easy row
:30 moderate row
:30 easy row
:30 hard row
6 alternating Samson stretches
10 unweighted good mornings
:20 hollow hold
1 set:
:30 moderate row
:30 hard row
6 alternating Cossack squat stretches
:20 plank hold
1 set:
:30 hard row
:30 plank hold
250121 (Time)
– RX –
For time:
2:00 plank hold
400/500-m row
30 V-ups
30 pull-ups
30 knees-to-elbows
400/500-m row
2:00 plank hold
– INTERMEDIATE –
For time:
1:30 plank hold
400/500-m row
20 V-ups
20 pull-ups
20 knees-to-chest
400/500-m row
1:30 plank hold
– BEGINNER –
For time:
1:00 plank hold from the knees
200/250-m row
20 sit-ups
20 ring rows
20 hanging knee raises
200/250-m row
1:00 plank hold from the knees
– MASTERS 55+ –
For time:
2:00 plank hold
400/500-m row
30 V-ups
30 pull-ups
30 knees-to-elbows
400/500-m row
2:00 plank hold
Skill Work (AMRAP – Reps)
Post-workout
Accumulate:
30-50 GHD hip extensions or good mornings
Stretching (Checkmark)
3 sets:
:30 cobra stretch
:30 Spiderman stretch, left
:30 Spiderman stretch, right
Clean and Jerk (- STRENGTH I –
Clean and jerk
Wave 1:
72%x3
77%x2
82%x1
Wave 2:
77%x3
82%x2
84%x1
Wave 3:
82%x2
87%x1
92% x1
Heavy single x 1)
– Welcome to week three of the 2025 Strength 1 lifting cycle. The next four weeks will be dedicated to the clean and jerk following a wave-loading template. Week five will be a deload week and then in week six, we will test our 1-rep clean and jerk.
– Use a recent max or heavy single for your percentages.
– 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.
– AT-HOME – (Time)
For time:
2:00 plank hold
400-m run
30 V-ups
30 double-DB hang power cleans (35/50 lb)
30 lying knees-to-elbows
400-m run
2:00 plank hold