BayWay CrossFit – CrossFit
General Warm-up (No Measure)
1 set:
400-meter jog
1 set:
10 jumping jacks
10 alternating Spiderman stretch + reaches
10 air squats
5 scap pull-ups
10 jumping jacks
10 alternating Samson lunges
10 air squats
5 inchworm + push-ups
10 jumping jacks
10 alternating scorpion stretches
10 air squats
5 scap pull-ups
1 set:
200-meter run
250219 (Time)
– RX –
For time:
400-m run
30 box jump-overs (20/24 in)
400-m run
30 toes-to-bars
400-m run
30 double-DB thrusters (20/35 lb)
– INTERMEDIATE –
For time:
400-m run
30 box jump-overs (20/24 in)
400-m run
30 knees-to-chest
400-m run
30 double-DB thrusters (15/25 lb)
– BEGINNER –
For time:
200-m run
20 box step-overs (12/20 in)
200-m run
20 hanging knee raises
200-m run
20 double-DB thrusters (10/15 lb)
– MASTERS 55+ –
For time:
400-m run
30 box jump-overs (20/24 in)
400-m run
30 toes-to-bars
400-m run
30 double-DB thrusters (10/20 lb)
Skill Work (Checkmark)
Post-workout
Accumulate:
30 DB renegade rows
2 sets:
:30 Spiderman stretch/side
:30 foam roll calf/side
Stretching (Checkmark)
2 sets:
:30 Spiderman stretch/side
:30 foam roll calf/side
– AT-HOME – (Time)
For time:
400-m run
30 object jump-overs (20/24 in)
400-m run
50 v-ups
400-m run
30 double-DB thrusters (20/35 lb)
Work Your Weakness
Back Squat (- STRENGTH II –
Back squat
5-5-5-5-5+
)
– Welcome to week one of the second 2025 Strength 2 lifting cycle where we shift from the deadlift to the back squat.
– Use the same load for sets 4 and 5, but go for more than 5 reps in that final set without pushing to failure.
– Rest as needed between sets.