BayWay CrossFit – CrossFit
Suggested Warm-Up
Warm-Up (No Measure)
1 ROUND
200m Run
20 Band Pull Aparts
10 Strict Press
2 ROUNDS
5 Burpees
5 Hang Muscle Clean
5 Push Press
Strength – All
Push Press (Build to a 1-Rep Push Press)
(Score is Weight)
Week 1 of 6
Strength | 5-3-1 Cycle
Workout – Performance
AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)
5 Hang Power Cleans (115/75)
7 Push Press
9 Burpees Over Bar
(Score is Rounds + Reps)
Workout – Fitness
AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)
5 Hang Power Cleans (75/55)
7 Push Press
9 Burpees
(Score is Rounds + Reps)
Optional Cool Down – All
2-3 SETS FOR QUALITY (No Measure)
6 Alt. Wrist Circles
6/6 SLOW Moose Antlers
1:00 Rebound Pose
-Rest as Needed b/t Sets-
(No Measure)