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BayWay CrossFit – CrossFit
Warm-up (No Measure)
Dynamic warm-up | 6:00
3 sets:
30 jumping jacks
20 mountain climbers
10 forward lunges
Shoulder warm-up | 4:00
2 sets:
10 scap push-ups
10 scap pull-ups
15 band pull-aparts
250729 (Time)
– RX –
5 rounds for time of:
7 bar muscle-ups
21 DB goblet-hold lunges (35/50 lb)
– INTERMEDIATE –
5 rounds for time of:
5 jumping bar muscle-ups
21 DB goblet-hold lunges (20/35 lb)
– BEGINNER –
5 rounds for time of:
5 strict banded pull-ups
10 DB goblet-hold lunges (10/15 lb)
– MASTERS 55+ –
5 rounds for time of:
7 burpee chest-to-bar pull-ups
21 DB goblet hold lunges (20/35 lb)
– If able to perform muscle-ups, substitute anywhere between 1-7 bar muscle-ups.
Stretching (Checkmark)
2 sets:
1:00 pec stretch
1:00 calf stretch/leg
1:00 bar hang
Stretching (Checkmark)
1 set:
1:00 foam roll glute/side
1:00 pigeon stretch/side
– AT-HOME – (Time)
– AT-HOME –
5 rounds for time of:
7 double-DB devils presses (35/50 lb)
21 DB goblet hold walking lunges (35/50 lb)
Deadlift (2-2-2-2-2+)
– Welcome to week four of this 2025 Strength 2 lifting cycle. Next week will be a deload week and then in week six, we will test our 1-rep deadlift.
– 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.