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BayWay CrossFit – CrossFit
Warm-up (No Measure)
Hip warm-up | 6:00
1 set:
10 leg swings/leg
10 lateral leg swings/leg
10 over-the-fences/leg
5 consecutive Samson stretch lunges/leg
5/5 turkish situp
10 unweighted single-leg deadlifts/leg
20 russian kbs
Bike warm-up | 7:00
2 sets:
:30 bike
5/5 oh sit throughs
250722 (Time)
– RX –
For time:
60 KB swings (35/53 lb)
25/30-cal bike
60 KB swings
– INTERMEDIATE –
For time:
60 KB swings (26/35 lb)
20/25-cal bike
60 KB swings
– BEGINNER –
For time:
40 KB swings (18/26 lb)
15/20-cal bike
40 KB swings
– MASTERS 55+ –
For time:
60 KB swings (26/35 lb)
25/30-cal bike
60 KB swings
Skill Work (Checkmark)
Post-workout
3 sets:
5 KB windmills/arm
5 KB Turkish get-ups/arm
– Build in load, but only as quality mechanics allow.
Stretching (Checkmark)
2 sets:
1:00 pec stretch
1:00 calf stretch/leg
1:00 bar hang
Stretching (Checkmark)
1 set:
1:00 lacrosse ball shoulder mash/side
1:00 child’s pose stretch
– AT-HOME – (Time)
– AT-HOME –
For time:
60 alternating single-arm DB hang snatches (35/50 lb)
75 walking lunges
60 alternating single-arm DB hang snatches (35/50 lb)
Clean and Jerk (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 this 2025 Strength 1 lifting cycle. These four weeks are 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.