BayWay CrossFit – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
2 ROUNDS
10 Air Squats
10 Scap Pull-ups
10 Groiners
Into…
1 ROUND
10 DB Front Squats
10 DB Push Press
10 Ring Rows
Into…
1 ROUND
10 DB Thrusters
8 Kip Swings
8 Harder Ring Rows or 4-5 Strict PU
Strength – All
Back Squat (1×5 @ RPE 7
1×3 @ RPE 8
1×1+ @ RPE 9
Back Squat*
)
*Loading should be heavier from last week.
(Score is Weight)
Week 4 of 6
Strength | 5-3-1 Cycle
Workout – Performance
AMRAP x 8 MINUTES (AMRAP – Reps)
21-15-9*
DB Thrusters (50/35)
Chest to Bars
*If you finish the round of 9 and there is still time left in the AMRAP go back to the round of 21 and start over.
(Score is Total Reps)
Workout – Fitness
AMRAP x 8 MINUTES (AMRAP – Reps)
21-15-9*
DB Thrusters (35/20)
Pull-Ups
*If you finish the round of 9 and there is still time left in the AMRAP go back to the round of 21 and start over.
(Score is Total Reps)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
5 Bodyweight Kang Squats
10 Arm Haulers
15 Glute Bridge Ups
1:00/1:00 Couch Stretch
-Rest as Needed b/t Sets-
(No Measure)