BayWay CrossFit – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
2 ROUNDS
:45 Bike*
10 Good Morning (option to add empty barbell to back rack)
10 Glute Bridges
5/5 Cat-Cow
5/5 Thread the needle rotations
Into
2 ROUNDS
:45 Bike*
10 BB RDL
10 Superman Holds (:03-:05 per hold)
*Increase pace each round
Strength – All
Deadlift (1×5 @ RPE 6
1×5 @ RPE 7
1×5+ @ RPE 8)
(Score is Weight)
Week 2 of 6
Strength | 5-3-1 Cycle
Workout – Performance
EVERY 3:00 x 5 SETS (Time)
15/12 Cal Bike
7 Deadlifts (275/185)
-Rest w/ Time Remaining-
(Score is Slowest Time)
KG BB: (125/85)
Workout – Fitness
EVERY 3:00 x 5 SETS (Time)
12/10 Cal Bike
7 Deadlifts (185/135)
-Rest w/ Time Remaining-
(Score is Slowest Time)
KG BB: (60/42.5)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
10 SLOW Bird Dogs
10 Slow Alt. Scorpions
10 Alt. Groiners w/Twist*
5 Up Dog to Down Dogs
-Rest as Needed b/t Sets-
*Option to straighten the front leg after the groiner.
(No Measure)