BayWay CrossFit – CrossFit

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Suggested Warm-Up

Warm-Up (No Measure)

2 ROUNDS

100m Jog

5/5 Moose Antlers

10 Alt Piked Toe Taps

5 Tempo Push Ups (31X1)

5 Tempo Strict Press (31X1)

Into…

1-2 ROUNDS

6 Shuttle Runs

6 Push Ups

6 Tuck Ups

6 Push Press

6 Scap Pull Ups

Strength – All

Push Press (3×5*)

*Keep weight Light across all Sets. This is a Strength-Cycle Reset Week.

(Score is Weight)

Week 5 of 6

Strength | 5-3-1 Cycle

Workout – All

EMOM x 21 MINUTES (AMRAP – Reps)

MIN 1 – :45 Reps of 25′ Shuttle Runs

MIN 2 – :45 Push-Ups

MIN 3 – 1,2, or 3 Rope Climbs*

*Rope Climbs do not count toward total reps.

(Score is Total Reps)

Optional Cool Down – All

FOR QUALITY (No Measure)

5:00 Foam Roll or Barbell Smash of Choice

(No Measure)