BayWay CrossFit – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
200m Run
2 ROUNDS
8 Box Step Overs
8 BW Good Mornings
8 Jumping Air Squat
8 Groiners
Then Into…
1 ROUND
10/10 Leg Swings
10 Box Jump Overs
10 BB RDL
10 Lateral Lunges
Strength – All
Deadlift (1×5 @ RPE 7
1×3 @ RPE 8
1×1+ @ RPE 9
Deadlifts*)
*Loading should be heavier from last week.
(Score is Weight)
Week 4 of 6
Strength | 5-3-1 Cycle
Workout – Performance
FOR TIME (Time)
40 Box Jump Overs (24/20)
20 Deadlifts (275/185)
30 Box Jump Overs
10 Deadlifts
(Score is Time)
Workout – Fitness
FOR TIME (Time)
40 Box Jump Overs (24/20)
20 Deadlifts (185/135)
30 Box Jump Overs
10 Deadlifts
(Score is Time)
Optional Finisher – All
FOR QUALITY (No Measure)
800/500 Alt. Box Step-Ups (24/20)*
Week 4 of 5 — “Chad” Extra Credit
*Weight Vest Optional
(No Measure)