BayWay CrossFit – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
200m Run
2 Rounds:
15 Toe Touch Jumping Jacks
8 Alternating Samson Lunges
15 Hollow Rocks
8 Up-Downs
2 Rounds:
5 Burpee
10 Tuck-Ups
12 Scap Pull-Ups
Round 1 : 10 Body Weight Lunges
Round 2 : 10 Front Rack Lunges
Workout – Performance
FOR TIME (Time)
10-8-6-4-2-4-6-8-10*
Front Rack Alt. Lunges (135/95)
20-16-12-8-4-8-12-16-20
Toes to Bar
*Complete 10 Burpees after each Full Round.
(Score is Time)
Workout – Fitness
FOR TIME* (Time)
10-8-6-4-2-4-6-8-10
Front Rack Alt. Lunges (95/65)
20-16-12-8-4-8-12-16-20
Toes to Something
*Complete 8 Burpees after each Full Round.
(Score is Time)
Optional Finisher – All
FOR QUALITY (No Measure)
2-3 SETS
100 Alt. Box Step-Ups (24/20)*
5:00 EZ Cardio
Week 5 of 5 — “Chad” Extra Credit
*Weight Vest Optional
(No Measure)