BayWay CrossFit – CrossFit
General Warm-up (No Measure)
1 set:
200m run
10 alternating scorpion stretches
:30 plank hold
1 set:
200m run
10 air squats
5 scap pull-ups
1 set:
5 updown
10 lunges
:30 mountain climbers
1 set:
5 burpee
10 front-rack lunges
5 scap pull-ups
:30 rest
Skill Work (5 Rounds for weight)
Pre-workout
Every 2:00 for 5 sets:
1 power clean
1 front rack lunge, right leg
1 front rack lunge, left leg
250603 (AMRAP – Rounds and Reps)
– RX –
AMRAP 10:
10 alternating front-rack lunges (95/135 lb)
10 bar-facing burpees
10 chest-to-bar pull-ups
– INTERMEDIATE –
AMRAP 10:
10 alternating front-rack lunges (65/95 lb)
10 bar-facing burpees
10 chin-over-bar pull-ups
– BEGINNER –
AMRAP 10:
10 alternating front-rack lunges (35/45 lb)
10 bar-facing burpees
10 ring rows
– MASTERS 55+ –
AMRAP 10:
10 alternating front rack lunges (65/95 lb)
10 bar-facing burpees
10 kipping pull-ups
– If able to perform chest-to-bar pull-ups, do so.
Stretching (Checkmark)
Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll lats
– AT-HOME – (AMRAP – Rounds and Reps)
AMRAP 10:
10 alternating double-DB front-rack lunges (35/50 lb)
10 DB-facing burpees
10 double-DB hang power cleans
Work Your Weakness
Front Squat (- STRENGTH II –
Front squat
3-3-3-3-3+
)
– Welcome to week three of the next 2025 Strength 2 lifting cycle, where we shift from the shoulder press to the front squat.
– Use the same load for sets 4 and 5, but go for more than 3 reps in that final set without pushing to failure.
– Rest as needed between sets.
– Consider reducing the load in this effort based on your involvement in the Community Cup next week. This strength effort can also be skipped in place of the back squats on Friday.