BayWay CrossFit – CrossFit

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Suggested Warm-Up

Warm-Up (No Measure)

2 ROUNDS

10x 25′ Shuttles

10 Ring Rows

10 Pushups

Into…

1 ROUNDS

5 Shuttle Runs

5 BB Push Press

5 BB Bent Over Rows,

10 Banded Tricep PushDowns

5 Floor Climbs

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 18 MINUTES (AMRAP – Reps)

MIN 1 – :45 Reps of 25′ Shuttle Runs

MIN 2 – :45 Push-Ups

MIN 3 – 1 RX, 2 RX+ Rope Climbs*

*Rope Climbs do not count toward total reps.

(Score is Total Reps)
Rope Climb Modifications:

3 Floor Climbs

10 DB Bent Over Rows

15 Banded Tricep PushDowns

15 V-Up/Tuck Up

Optional Cool Down – All

FOR QUALITY (No Measure)

5:00 Foam Roll or Barbell Smash of Choice

(No Measure)