BayWay CrossFit – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
2 ROUNDS
10 Toe Touch Jumping Jacks
10 Banded Pull Aparts
10 Banded Pass Throughs
10 Banded OH Press
10 Banded Bent Over Rows
10 Alt. Dead Bugs
into…
2 ROUNDS
8 Barbell Strict Press (RND 2: Push Press)
8 Elbow Rotations (Front or Back Rack)
8 Scap Pull Ups
8 Kipping Knee Raises
*Optional
8 Thread the Needle
8 Scorpion Twist
Strength – All
Push Press (ON A 20:00 RUNNING CLOCK…
Build to a 1-Rep Push Press)
(Score is Weight)
Week 6 of 6
Strength | 5-3-1 Cycle
Workout – Performance
2 ROUNDS FOR TIME (Time)
10-15-20
Shoulder to Overhead (115/75)
Toes to Bar
(Score is Time)
Workout – Fitness
2 ROUNDS FOR TIME (Time)
10-15-20
Shoulder to Overhead (75/55)
Toes to Something
(Score is Time)
Optional Cool Down – All
EMOM x 9 MINUTES (No Measure)
MIN 1 – :45 Alt. Bird Dogs
MIN 2 – :25/:25 Side Plank Hold
MIN 3 – :45 Childs Pose
(No Measure)