BayWay CrossFit – CrossFit

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Suggested Warm-Up

Warm-Up (No Measure)

1 ROUND

40 Line hops

10 Air Squats

10 Good Mornings

Into…

1 ROUND

50 Single Unders

10 Narrow Air Squats

20 Glute Bridge March

Into…

1 ROUND

50 Single Unders OR Double Unders

10/10 Rig Assist Pistol

10 Empty Bar Deadlifts

Strength – All

Deadlift (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 – Performance

AMRAP x 13 MINUTES (AMRAP – Rounds and Reps)

40 Double Unders

20 Alt. Pistols

10 Deadlifts (185/135)

(Score is Rounds + Reps)

Workout – Fitness

AMRAP x 13 MINUTES (AMRAP – Rounds and Reps)

80 Single Unders

20 Heel Elevated Narrow Air Squats

10 Deadlifts (135/95)

(Score is Rounds + Reps)

Optional Cool Down – All

FOR RECOVERY (No Measure)

1-2 ROUNDS

10 Cat/ Cows

10 Scorpions

2:00 Seated Straddle Stretch

(No Measure)