BayWay CrossFit – CrossFit
General Warm-up (No Measure)
Every 3:00 for 3 sets:
:20 mountain climbers
:10 rest
:20 plate ground-to-overheads
:10 rest
:20 plate hop-overs (directly onto or over)
:10 rest
:20 ring rows
– Rest the remainder of each interval.
1 set:
10 lying hip crossovers
10 alternating scorpion stretches
10 alternating Spiderman twists
250305 (AMRAP – Rounds and Reps)
– RX –
AMRAP 8:
8 box jumps (20/24 in)
4 C2B Pullups
– INTERMEDIATE –
AMRAP 8:
8 box jumps (20/24 in)
4 Pullups
– BEGINNER –
AMRAP 8:
8 box jumps (12/12 in)
8 Ring Rows
– MASTERS 55+ –
AMRAP 8:
8 box jumps (20/20 in)
4 C2B Pullups
– Step down from the box.
– SKILL I – (AMRAP – Reps)
EMOM 8:
Min 1 | :30 strict toes-to-bars
Min 2 | :30 ring support hold
– Scale toes-to-bar range of motion or substitute V-ups as needed.
– Reduce ring support hold duration as needed to complete each effort in 2 sets or less. Consider lowering the rings to allow you to touch the ground for added support.
Stretching (Checkmark)
1 set:
1:00 elevated pigeon pose/side (on box if needed)
:30 forearm stretch on wall/side
– AT-HOME – (AMRAP – Rounds and Reps)
AMRAP 8:
8 broad jumps (4/5 ft)
10 alternating DB renegade rows (35/50 lb)
– Use two DBs.
Skill Work (Checkmark)
Post-workout
3 sets:
:30 V-ups
1:00 rest
Work Your Weakness
Back Squat (- STRENGTH II –
Back squat
3-3-3-3-3+
)
– Welcome to week three of the second 2025 Strength 2 lifting cycle where we continue to build strength in the back squat.
– Use the same load for sets 4 and 5, but go for more than 3 reps in that final set without pushing to failure.
– Rest as needed between sets.