BayWay CrossFit – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
1 SETS
8 Wrist Rocks
8 Cat Cows
4 Yoga Push-Ups
8 Scap Wall Slides
8 Boot Strap Squats
Into…
1 ROUND
6 Empty Barbell Strict Press
6 Up-Downs
6 Push-Ups to Pike
6 Empty Barbell Front Squats
Into…
1 ROUND
6 Empty Barbell Push Press
6 Burpees
6 Alt. Lateral Jumps Over Bar
6 Empty Barbell Thrusters
Strength – All
Push Press (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
FOR TIME (Time)
40 Shoulder to Overhead (115/75)
30 Burpees Over Bar
20 Thrusters
(Score is Time)
Workout – Fitness
FOR TIME (Time)
40 Shoulder to Overhead (75/55)
30 Burpees
20 Thrusters
(Score is Time)
Optional Finisher – All
FOR QUALITY (No Measure)
400/300 Alt. Box Step-Ups (24/20)*
Week 2 of 5 — “Chad” Extra Credit
*Weight Vest Optional
(No Measure)