BayWay CrossFit – CrossFit
General Warm-up (No Measure)
Banded warm-up
2 sets:
10 steps banded monster walk forward
10 steps banded monster walk backward
10 sumo stance good mornings
10 slow air squats
10 hip bridges
Dynamic warm-up
2 set:
:20 jumping jacks
:10 rest
:20 mountain climbers
:10 rest
:20 hollow hold
:10 rest
250528 (Time)
– RX –
For time:
500-400-300-200-100
Meter row
50-40-30-20-10
AbMat sit-ups
Double-unders
– INTERMEDIATE –
For time:
400-300-200-100
Meter row
40-30-20-10
AbMat sit-ups
Double-unders
– BEGINNER –
For time:
300-200-100
Meter row
30-20-10
Feet-anchored sit-ups
Single-unders
– MASTERS 55+ –
Same as Rx’d
Skill Work (Checkmark)
Post-workout
Accumulate:
30-50 GHD hip extensions or banded good mornings
Stretching (Checkmark)
1 set:
:30 cobra stretch
1:00 forearm/wrist stretch
– AT-HOME – (Time)
For time:
5-4-3-2-1
Shuttle runs
50-40-30-20-10
AbMat sit-ups
Double-unders
– 1 shuttle run is 50 meters down and back
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 two 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 for the percentages.
– If the set calls for more than a single rep, complete that set in unbroken, touch-and-go reps.
– Rest as needed between percentages and waves.