BayWay CrossFit – CrossFit
General Warm-up (No Measure)
3 sets:
1:00 bike
1:00 inchworm + push-ups
3 sets:
10 band pull-aparts
10 banded good mornings
10 ring rows
:30 hollow hold
– Rest :10 between movements.
250319 (Calories)
– RX –
EMOM 12:
Min. 1 | 9 strict chin up
Min. 2 | :30 bike
– INTERMEDIATE –
EMOM 12:
Min. 1 | 5 strict chin up
Min. 2 | :30 bike
– BEGINNER –
EMOM 12:
Min. 1 | 12 ring row
Min. 2 | :30 bike
– MASTERS 55+ –
Same as RX
Post-workout Skill Work (No Measure)
Post-workout benchmark
3 sets:
50’ db front rack walking lunge
– Rest 90s
Stretching (Checkmark)
Accumulate:
2:00 saddle stretch
1:00 double-forearm stretch
1:00 seated straddle stretch
– AT-HOME – (AMRAP – Reps)
EMOM 12:
Min. 1 | :20 hollow hold + 2 wall walks
Min. 2 | :30 shuttle run
– Shuttle run is 25 ft down and back.
Benchmark
For reps:
1:00 single-DB goblet walking lunges (35/50 lb)
Work Your Weakness
Back Squat (- STRENGTH II –
Back squat
10-8-8-6-6
)
– Welcome to week five of the second 2025 Strength 2 lifting cycle. This is a deload week and then next week, we will test our 1-rep back squat.
– Focus less on loading and more on moving the weight smoothly while maintaining sound technique.
– Rest as needed between sets.