BayWay CrossFit – CrossFit
Warm-Up
Warm-Up (No Measure)
MOBILITY ROUND
5 Inchworm + Push Up
5 Bootstrapper Squats
10 Bird Dog
10 Piked Toe Taps
10 Air Squats
Into…
1 ROUND
7 RDL
7 High Pulls
7 Muscle Cleans
Into…
7 Strict Press
:20 Plank Hold
Into…
1 ROUND
5 Clean Deadlift
5 Hang Power Clean
5 Front Squats
5 Push Press
:20 Pike Hold/ HSPU Hold
Strength – All
Clean and Jerk (5×2*)
*Goal is 70-80% or Moderate-Heavy. Option for Squat or Power. Does not need to be TNG.
(Score is Weight)
Week 3 of 6
Strength | Olympic Lifting Cycle
Workout – Performance
AMRAP x 10 MINUTES (AMRAP – Rounds and Reps)
1 Power Clean*
5 Handstand Push-Ups
15 Air Squats
*Weight Options…
(205/145)
(225/155)
(255/175)
(Score is Rounds + Reps)
KG BB1: (93/65)
KG BB2: (100/70)
KG BB3: (115/79)
Workout – Fitness
AMRAP x 10 MINUTES (AMRAP – Rounds and Reps)
1 Power Clean*
5 Hand Release Push-Ups
10 Air Squats
*Weight Options…
(155/105)
(185/135)
(205/145)
(Score is Rounds + Reps)
KG BB1: (70/47.5)
KG BB2: (85/60)
KG BB3: (93/65)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
1:00/1:00 Empty Barbell Quad Smash
10 Alt. Wrist Push-Ups
10 SLOW Arm Haulers
-Rest as Needed b/t Sets-
(No Measure)