BayWay CrossFit – CrossFit

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Suggested Warm-Up

Warm-Up (No Measure)

2-3 ROUNDS

200m Run

10/10 Split Squats

5 Muscle Clean

10 Elbow Punches

10 BB Strict Press

Strength – All

Push Press (1×5 @ RPE 7

1×3 @ RPE 8

1×1+ @ RPE 9

Push Press*)

*Loading should be heavier from last week.

(Score is Weight)

Week 4 of 6

Strength | 5-3-1 Cycle

Workout – Performance

AMRAP x 16 MINUTES (AMRAP – Rounds and Reps)

400m Run

10 Shoulder to Overhead (135/95)

40 Walking Lunges

(Score is Rounds + Reps)

KG BB: (60/42.5)

Workout – Fitness

AMRAP x 16 MINUTES (AMRAP – Rounds and Reps)

400m Run

10 Shoulder to Overhead (95/65)

40 Walking Lunges

(Score is Rounds + Reps)

KG BB: (42.5/30)

Optional Cool Down – All

FOR QUALITY (No Measure)

5:00 Foam Roll or Barbell Smash of Choice

(No Measure)