BayWay CrossFit – CrossFit
Warm-up (No Measure)
Dynamic warm-up | 8:00
2 rounds:
200-meter run
:30 plank hold (arms straight)
12 walking lunges
10 jumping jacks
250903 (Time)
– RX –
For time:
1:00 L-sit hold
200-m KB farmers carry (35/53 lb)
300 double-unders
200-m KB farmers carry (35/53 lb)
1:00 L-sit hold
– INTERMEDIATE –
For time:
1:00 L-sit hold, knees bent
200-m KB farmers carry (26/35 lb)
100 double-unders
200-m KB farmers carry (26/35 lb)
1:00 L-sit hold, knees bent
– BEGINNER –
For time:
:30 plank hold
100-m KB farmers carry (18/26 lb)
150 single-unders
100-m KB farmers carry (18/26 lb)
:30 plank hold
– MASTERS 55+ –
3 rounds for time of:
:30 L-sit hold
200-m farmers carry (26/35 lb)
70 double-unders
Skill Work (Checkmark)
Post-workout practice
2-3 sets:
5 Dual KB Swing
20 Russian Twist
5 Dual KB Swing
20 Russian Twist
-Rest 1:00-
Stretching (Checkmark)
1 set:
200-m walk
1:00 hamstring stretch/leg
1:00 forearm stretch/arm
– AT-HOME – (Time)
– AT-HOME –
Same as Rx’d
Work Your Weakness
Back Squat (3-3-3-3-3+)
– Welcome to week three of this 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.
Run Strong Week 5 (2 Rounds for distance)
2 x 15 Minute runs @ 10k pace
rest 3:00 with recovery walk/jog between the two runs
If you do not know your 10k time –
Take your most recent 1-mile time and add 60–75 seconds per mile to estimate your 10K pace.
Example:
1-mile time = 7:00
Add 60–75 seconds → 10K pace ≈ 8:00–8:15 per mile
Use that pace for the 10-minute intervals