BayWay CrossFit – CrossFit
Warm-up (No Measure)
Running line drill warm-up
2 rounds:
200-meter run
Hip rotations – out and around
Hip rotations – in and out
Heel walks
Toe walks
Outside feet
Inside feet
A skips
B skips
C skips
High knees
Butt kicks
Karaoke
Skipping (forward/back/height/length)
Band warm-up
2 sets:
10 steps banded monster walk, forward
10 steps banded monster walk, backward
10 banded sumo-stance good mornings
250618 (Time)
– RX –
7 rounds for time of:
30 double-unders
200-m run
– INTERMEDIATE –
7 rounds for time of:
15 double-unders
200-m run
– BEGINNER –
7 rounds for time of:
15 single-unders
100-m run
– MASTERS 55+ –
Same as Rxd
Skill Work (Checkmark)
Post-workout
Accumulate:
200-m bottom-up KB carry
– Switch arms as needed.
Stretching (Checkmark)
1 round:
1:00 calf foam roll/side
1:00 quad foam roll/side
– AT-HOME – (Time)
Same as Rxd
Work Your Weakness
Snatch (Wave 1:
50% x 3
55% x 2
60% x 1
Wave 2:
55% x 3
60% x 2
60% x 1
Wave 3:
60% x 3
65% x 2
70% x 1)
– Welcome to week five of the next 2025 Strength 1 lifting cycle. This is a deload week, and then we will test our 1-rep snatch next week.
– Use a recent max or heavy single for your percentages.
– If the percentage calls for more than a single rep, the reps are meant to be completed as unbroken, touch-and-go sets.
– Rest as needed between percentages and waves.