BayWay CrossFit – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS:

100m Run

8/8 Leg Swings

8/8 Ankle Rotations

8 Bootstrap Squats

8 PVC Pass Throughs

8 PVC/BB Elbow Punches

Strength – Performance

Overhead Squat (Build to a 3-Rep Max Overhead Squat)

(Score is Weight)

Week 6 of 6

Strength | Volume/Capacity Cycle

Strength – Fitness

Front Squat (ON A 20:00 RUNNING CLOCK…

Build to a 3-Rep Max Front Squat)

(Score is Weight)

Week 6 of 6

Strength | Volume/Capacity Cycle

Workout – Performance

5 ROUNDS FOR TIME (Time)

200m Run

10 Overhead Squats (135/95)

(Score is Time)

Workout – Fitness

5 ROUNDS FOR TIME (Time)

200m Run

10 Front Squats (135/95)

(Score is Time)

Optional Murph Prep – All

WEEK 2/ DAY 1 (No Measure)

CONDITIONING

3 SETS*

800m Run

-Rest 2:00 b/t Sets-

*Similar idea to last week’s runs. We are going a little longer with distance but pacing should still be roughly 75-80%. Think of each 800m as back to back 400m efforts. Goal is to finish your second 400m slightly faster than your first.

(No Measure)

STRENGTH

FOR QUALITY*

50 Pull-Ups

100 Push-Ups***

150 Air Squats

*Partition any way to complete all 250 reps.

**Half the volume of what you will see for Murph. Two goals for today…first we want to continue building volume towards the full 100-200-300, and to come up with a strategy of breaking these movements up.

***Option to complete Knee Push-Ups or Push-Up to a Box.

(No Measure)