Announcements
BayWay CrossFit – CrossFit
General Warm-up (No Measure)
1 set:
30 jumping jacks
20 mountain climbers
10 box step-ups (lower box)
1 set:
10 up-downs
20 alternating jumping lunges
10 box jumps (lower box)
1 set:
10 burpees
10 box jumps (workout-height box)
Pre-workout (Weight)
On a 10:00 clock:
1 power clean
1 hang power clean
– Build to a heavy set.
250513 (Time)
– RX –
8 rounds for time:
5 box jumps (24/30 in)
3 power cleans (125/185 lb)
– INTERMEDIATE –
8 rounds for time:
5 box jumps (20/24 in)
3 power cleans (95/135 lb)
– BEGINNER –
8 rounds for time:
5 tuck jumps
3 power cleans (55/75 lb)
– MASTERS 55+ –
8 rounds for time:
5 box jumps (20/24 in)
3 power cleans (95/135 lb)
– Athletes may jump or step up onto the box.
Stretching (Checkmark)
2 sets:
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot
– AT-HOME – (Time)
8 rounds for time:
20-ft broad jump
5 double-DB power cleans (35/50 lb)
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.
– Aim to complete 6-10 total lifts in the 20-minute window. Any more than 10 reps, and you won’t get 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.