BayWay CrossFit – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
1-2 SETS MOBILITY
4/4 Half Kneeling Ankle Rocks
8 Kang Squats
8 Alt. Cossack Squats
4 Yoga Push-Ups
Into…
AMRAP x 6 MINUTES*
8 Calf Raises
30 Single Unders
8 Alt. Elbow Punches
8 Air Squats
*At 3:00, switch to 15 Double Unders, 8 Muscle Cleans, and 8 Barbell Front Squats.
Strength – All
Back Squat (1×3 @ RPE 7
1×3 @ RPE 8
1×3+ @ RPE 9)
(Score is Weight)
Week 3 of 6
Strength | 5-3-1 Cycle
Workout – Performance
EMOM x 12 MINUTES (AMRAP – Reps)
6 Front Squats (135/95) + 10 Double Unders*
-Rest w/ Time Remaining-
*Bar comes from the floor. Increase Double Unders by 5 Reps every round…10,15,20 and so on. If unable to finish a round take the next minute off, and then start the next round at the previously completed Double Under number.
(Score is Highest Double Unders Completed)
KG BB: (60/42.5)
Workout – Fitness
EMOM x 12 MINUTES (AMRAP – Reps)
6 Front Squats (95/65) + 10 Single Unders*
-Rest w/ Time Remaining-
*Bar comes from the floor. Increase Single Unders by 10 Reps every round…10,20,30 and so on. If unable to finish a round take the next minute off, and then start the next round at the previously completed Single Under number.
(Score is Highest Single Unders Completed)
KG BB: (42.5/30)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
10 Alt. 90/90 Hip Rotations w/ Good Morning
5/5 Sciatic Nerve Floss
10 Alt. Bird Dogs
-Rest as Needed b/t Sets-
(No Measure)