BayWay CrossFit – CrossFit

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Suggested Warm-Up

Warm-Up (No Measure)

2 ROUNDS

10 Toe Touch Jumping Jack

10 Air Squats

5 Hang Power Cleans

5 Kipping Knee Raises

1-2 ROUNDS (Time Permitting)

10 Alt. Jumping Lunges

5 Power Cleans

10 Empty BB Front Squats

5 Toes To Bar

Strength – All

Back Squat (ON A 25:00 RUNNING CLOCK…

Build to a 1-Rep Back Squat)

(Score is Weight)

Week 1 of 6

Strength | 5-3-1 Cycle

Workout – Performance

3 ROUNDS FOR TIME (No Measure)

20 Toes to Bar

10 Front Squats (155/105)

(Score is Time)

KG BB: (70/47.5)

Workout – Fitness

3 ROUNDS FOR TIME (No Measure)

20 Toes to Something

10 Front Squats (115/75)

(Score is Time)

KG BB: (52.5/35)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

5/5 Single Leg Glute Bridge-Up

10 Glute Bridge-Ups w/:03 Pause at Top

10 Alt. 90-90 Hip Rotations

10 Cat/Cows

-Rest as Needed b/t Sets-

(No Measure)