BayWay CrossFit – CrossFit
Warm-up (No Measure)
Dynamic warm-up | 8:00
2 rounds:
100-meter run
20 single-unders
10 Cossack squats
10 alternating plank shoulder taps
10 Samson lunges
10 sit-ups
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
– RX –
For time:
50-40-30-20-10 reps for time of:
Double-unders
AbMat sit-ups
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
30-20-10 reps for time of:
Single-unders
Feet-anchored sit-ups
– MASTERS 55+ –
Same as Rx’d
Skill Work (Checkmark)
Pre-workout skill
On a 15:00 clock:
Handstand practice
Stretching (Checkmark)
2 sets:
200-m cool-down walk
:30 cobra stretch
:30 Spiderman stretch/side
:30 calf stretch/side
– AT-HOME – (Time)
– AT-HOME –
Same as Rx’d
Work Your Weakness
Back Squat (2-2-2-2-2+)
– Welcome to week four of this 2025 Strength 2 lifting cycle, where we continue to build strength in the back squat.
– 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.