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BayWay CrossFit – CrossFit
Warm-up (No Measure)
Dynamic warm-up | 7:00
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:
Build to a 1-rep-max 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 couch stretch/leg
– AT-HOME – (10 Rounds for reps)
– AT-HOME –
EMOM 20:
Min. 1 | 3 burpees + max vertical jump
Min. 2 | :30 max-rep alternating dumbbell squat snatches (35/50 lb)
– Use one dumbbell.
Clean and Jerk (Wave 1:
72% x 3
77% x 2
82% x 1
Wave 2:
77% x 3
82% x 2
84% x 1
Wave 3:
82% x 2
87% x 1
92% x 1
Heavy single x 1)
– Welcome to week two of this 2025 Strength 1 lifting cycle. These 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.
– Use a recent max or heavy single for your percentages.
– 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.