BayWay CrossFit – CrossFit
General Warm-up (No Measure)
Rowing warm-up
Progression // Focus
10 rows pulls, legs only // slight forward lean at the torso and flat back.
10 row pulls, legs, then hips // timing legs first, then hips.
10 row pulls, legs, hips, arms // strong drive with the legs and timing legs, hips, arms.
10 full strokes // legs, hips, arms, arms, hips, legs.
Rowing pace
3 sets
1:00 row
1:00 rest
– Increase your pace each round to find your pace for the workout.
250604 (Time)
– RX –
4 rounds for time:
400/500-m row
10 shoulder-to-overheads (125/185 lb)
– INTERMEDIATE –
4 rounds for time:
400/500-m row
10 shoulder-to-overheads (75/115 lb)
– BEGINNER –
4 rounds for time:
200/250-m row
10 shoulder-to-overheads (35/45 lb)
– MASTERS 55+ –
4 rounds for time:
400/500-meter row
10 shoulder-to-overhead (95/135 lb)
Stretching (Checkmark)
2 sets:
:30 alternating scorpion stretch
:30 pigeon stretch/leg
– AT-HOME – (Time)
4 rounds for time:
400-m run
7 DB shoulder presses (35/50 lb)
8 DB shoulder-to-overheads
– Use two dumbbells.
Work Your Weakness
Snatch (- STRENGTH I –
Snatch
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 three of the next 2025 Strength 1 lifting cycle, where we’ll continue following the same wave-loading template as our previous cycle. Week five will be a deload week, and then in week six, we will test our 1-rep snatch.
– Use a recent max or heavy single to determine your percentages.
– If the set calls for more than a single rep, it should be completed with unbroken (touch-and-go) reps.
– Rest as needed between percentages and waves.