BayWay CrossFit – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
2 ROUNDS
5 x 50′ Shuttles
10 Ring Rows
10 Pushups
Into…
1 ROUNDS
5 Shuttle Runs
5 BB Push Press
5 BB Bent Over Rows,
10 Banded Tricep PushDowns
5 Floor Climbs
Strength – All
Push Press (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 – All
EMOM x 21 MINUTES (AMRAP – Reps)
MIN 1 – :45 Reps of 25′ Shuttle Runs
MIN 2 – :45 Push-Ups
MIN 3 – 1 RX, 2 RX+ Rope Climbs*
*Rope Climbs do not count toward total reps.
(Score is Total Reps)
Rope Climb Modifications:
4 Rope Climbs
10 DB Bent Over Rows
15 Banded Tricep PushDowns
15 V-Up/Tuck Up
Optional Cool Down – All
FOR QUALITY (No Measure)
5:00 Foam Roll or Barbell Smash of Choice
(No Measure)