BayWay CrossFit – CrossFit
General Warm-up (No Measure)
400m run
2 sets:
:30 band pull-aparts
5-10 hand-release push-ups
10 single-leg toe touches/leg
5-10 ring rows
250409 (AMRAP – Rounds and Reps)
– RX –
AMRAP 12:
100-m single-DB suitcase carry (50/70 lb)
7 single-DB push jerks, right arm
7 single-DB push jerks, left arm
– INTERMEDIATE –
AMRAP 12:
100-m single-DB suitcase carry (35/50 lb)
7 single-DB push jerks, right arm
7 single-DB push jerks, left arm
– BEGINNER –
AMRAP 12:
100-m single-DB suitcase carry (15/20 lb)
7 single-DB push jerks, right arm
7 single-DB push jerks, left arm
– MASTERS 55+ –
AMRAP 12:
100-m single-DB suitcase carry (35/50lb)
7 single-DB push jerks, right arm
7 single-DB push jerks, left arm
Skill work (Checkmark)
Post-workout
Accumulate:
2:00 side plank, right
2:00 side plank, left
Stretching (Checkmark)
Accumulate:
30 reach, roll, and lifts
– AT-HOME – (AMRAP – Rounds and Reps)
Same as Rx’d
Work Your Weakness
Clean and Jerk (- STRENGTH I –
Clean and jerk
Wave 1:
70% x 3
75% x 2
80% x 1
Wave 2:
75% x 3
80% x 2
80% x 1
Wave 3:
80% x 3
85% x 2
90% x 1
)
– Welcome to week one of the next 2025 Strength 1 lifting cycle. The next four weeks will be 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.
– For the percentages, use a recent max or heavy single.
– 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.