BayWay CrossFit – CrossFit
General Warm-up (No Measure)
2 sets:
:30 easy row
:30 moderate row
:30 easy row
:30 hard row
10 alternating scorpion stretches
5 dumbbell shoulder presses
5 jumping ring dips
250108 (Time)
– RX –
4 rounds for time:
15 strict handstand push-ups
15 strict ring dips
800/1,000-m row
– INTERMEDIATE –
4 rounds for time:
10 strict handstand push-ups
10 strict ring dips
800/1,000-m row
– BEGINNER –
4 rounds for time:
10 pike push-ups
10 foot-assisted dips
600/800-m row
– MASTERS 55+ –
4 rounds for time:
15 double-DB shoulder presses (20/35 lb)
15 strict ring dips
800/1,000-m row
Stretching (Checkmark)
Accumulate:
30-50 reps of unweighted A-T-Y drill
– AT-HOME – (Time)
4 rounds for time:
15 strict handstand push-ups
15 hand-release push-ups
1,000-m run
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 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.