BayWay CrossFit – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
200m Run
2 Rounds:
6/6 Split Squat
5 Pike to Updog
6 Strict Press
2 Rounds:
10 Walking Lunge
5/5 Thread Needle
5 Push Press (2nd rd add weight)
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)
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)
Optional Cool Down – All
FOR QUALITY (No Measure)
5:00 Foam Roll or Barbell Smash of Choice
(No Measure)