BayWay CrossFit – CrossFit
General Warm-up (No Measure)
3 sets:
:20 up-downs
:10 rest
:20 air squats
:10 rest
:20 PVC pass-throughs
:10 rest
:20 PVC overhead squats
:10 rest
Snatch (- RX –
On a 20:00 clock:
For load:
1 snatch
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
Same as Rx’d
– MASTERS 55+ –
Same as Rx’d)
Stretching (Checkmark)
2 sets:
:30 scorpion stretch hold/side
:30 pigeon stretch/leg
– AT-HOME – (10 Rounds for reps)
EMOM 20:
Min. 1 | 3 burpees + max vertical jump
Min. 2 | :30 max-rep alternating dumbbell squat snatches (35/50 lb)
– Use one dumbbell.
Work Your Weakness
Deadlift (- STRENGTH II –
Deadlift
3-3-3-3-3+
)
– Welcome to week three of the 2025 Strength 2 lifting cycle. The next four weeks will be dedicated to the deadlift following a progressive-loading template with decreasing reps and increasing loads. Week five will be a deload week and then in week six, we will test our 1-rep deadlift.
– 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.