BayWay CrossFit – CrossFit

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Suggested Warm-Up

Warm-Up (No Measure)

2 ROUNDS

10 Good Mornings

10 Kang Squats

10 Glute Bridge

10 Piked Shoulder Taps

Into…

2 ROUNDS

8 BB Deadlifts

8 Hang Muscle Clean

8 Strict Press

8 Alt. Elbow Punches

Strength – All

Deadlift (1×3 @ RPE 7

1×3 @ RPE 8

1×3+ @ RPE 9)

(Score is Weight)

Week 3 of 6

Strength | 5-3-1 Cycle

Hero Workout – Performance

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
KG BB: (70/47.5)

Hero Workout – Fitness

DT (FITNESS) (Time)

5 ROUNDS FOR TIME

12 Deadlifts (115/75)

9 Hang Power Cleans

6 Shoulder to Overhead

(Score is Time)

KG BB: (52.5/35)

Optional Finisher – All

FOR QUALITY (No Measure)

600/400 Alt. Box Step-Ups (24/20)*

Week 3 of 5 — “Chad” Extra Credit

*Weight Vest Optional

(No Measure)