BayWay CrossFit – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
200m Run
2 ROUNDS
5/5 SA Deadlifts
5/5 SA DB Swings
5/5 SA Strict Press
Into…
2 ROUNDS
8 Up-Downs
10 Alt. DB HP Cleans
5/5 DB Push Press
8 Alt Lunges
Strength – All
Push Press (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
3 SETS** (AMRAP – Rounds and Reps)
AMRAP x 5 MINUTES
100m Run
6 Single DB Overhead Alt. Lunges (50/35)*
4 Alt. DB Devils Press
*Perform 3 Reps with DB OH on L-side then 3 Reps DB OH on R-side.
**Pick up where you left off.
-Rest 1:00 b/t Sets-
(Score is Total Rounds + Reps)
Workout – Fitness
3 SETS** (AMRAP – Rounds and Reps)
AMRAP x 5 MINUTES
100m Run
6 Single DB Front Rack Alt. Lunges (35/20)*
4 Alt. DB Devils Press
*Perform 3 Reps with DB FR on L-side then 3 Reps DB FR on R-side.
**Pick up where you left off.
-Rest 1:00 b/t Sets-
(Score is Total Rounds + Reps)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
10 Alt. Wrist Push-Ups*
1:30/1:30 Half Pigeon Stretch
*In a table top position, start with both hands in fists on the ground. Slowly unroll one hand so back of the hand is on the ground, with palms up. Roll back into a fist and switch sides.
-Rest as Needed b/t Set-
(No Measure)