BayWay CrossFit – CrossFit
General Warm-up (No Measure)
1 set:
:30 inchworm + push-ups
:30 mountain climbers
:30 kettlebell deadlifts
– Rest :10-15 between movements.
1 set:
:30 inchworm + push-ups
:30 mountain climbers
:30 Russian kettlebell swings (slow)
– Rest :10-15 between movements.
1 set:
:30 inchworm + push-ups
:30 mountain climbers
:30 Russian kettlebell swings (fast)
– Rest :10-15 between movements.
1 set:
10 alternating scorpion stretches
10 lying hip crossovers
250312 (Time)
– RX –
3 rounds for time:
30 Russian KB swings (35/53 lb)
15 handstand push-ups
– INTERMEDIATE –
3 rounds for time:
25 Russian KB swings (35/53 lb)
10 handstand push-ups
– BEGINNER –
3 rounds for time:
20 Russian KB swings (18/26 lb)
10 pike pushups
– MASTERS 55+ –
3 rounds for time:
30 Russian KB swings (26/35 lb)
10 handstand push-ups to a 2-in riser
Skill Work (Weight)
3 sets:
20 double-dumbbell overhead walking lunges
– Rest 3:00 between sets.
Find a dumbbell load that allows you to go unbroken. You may increase the weight across the rounds, but maintain unbroken reps.
Focus on maintaining locked-out elbows throughout the entire set. This will challenge both the strength and mobility in your shoulders.
Stretching (Checkmark)
Accumulate:
1:00 banded shoulder stretch/arm
Work Your Weakness
– AT-HOME – (Time)
3 rounds for time:
30 Russian DB swings (35/50 lb)
15 handstand push-ups
– Substitute with pike push-ups if no wall is available.
Snatch (- STRENGTH I –
Snatch
Wave 1:
75% x 3
80% x 2
85% x 1
Wave 2:
80% x 2
85% x 2
90% x 1
Wave 3:
85% x 1
90% x 1
95% x 1
Heavy Single x 1)
– Welcome to week four of the second 2025 Strength 1 lifting cycle where we’ll continue following the same wave-loading template as our previous cycle. Next week will be a deload week and then in week six, we will test our 1-rep snatch.
– 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.