BayWay CrossFit – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
1:00 Row
Into
2 ROUNDS
10 Air Squats
10 Cossack Squat
5 Push up to Pike
5 Scap Pull-ups
10 Ring Rows
Into
2 ROUNDS
5 Front Squats
5 Strict Press *
5 Kip swings
5 Jumping Pull-up*
1:00 Row
*Thruster and Pull-up in 2nd round.
Strength – All
Back Squat (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
Benchmark Workout – Performance
Jackie (Time)
For time:
1,000-meter row
50 thrusters
30 pull-ups
Men: 45 lb.
Women: 35 lb.
Benchmark Workout – Fitness
“JACKIE (FITNESS)” (Time)
FOR TIME
750/600m Row
40 Thrusters (45/35)
30 Jumping Pull-Ups
(Score is Time)
KG BB: (20/15)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
5 Up Dog to Down Dog
1:00/1:00 Empty Barbell Quad Smash
100m EZ Row
-Rest as Needed b/t Sets-
(No Measure)