BayWay CrossFit – CrossFit View Public Whiteboard 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...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 10x 25′ 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 18 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: 3 Floor 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...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1 ROUND 40 Line hops 10 Air Squats 10 Good Mornings Into… 1 ROUND 50 Single Unders 10 Narrow Air Squats 20 Glute Bridge March Into… 1 ROUND 50 Single Unders OR Double Unders 10/10 Rig Assist Pistol 10 Empty Bar Deadlifts Strength – All Deadlift (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 – Performance AMRAP x 13 MINUTES (AMRAP – Rounds and Reps) 40 Double Unders 20 Alt. Pistols 10 Deadlifts (185/135) (Score is Rounds + Reps) Workout – Fitness AMRAP x 13 MINUTES (AMRAP – Rounds and Reps) 80 Single Unders 20 Heel Elevated Narrow Air Squats 10 Deadlifts (135/95) (Score is Rounds + Reps) Optional Cool Down – All FOR RECOVERY (No Measure) 1-2 ROUNDS 10 Cat/...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1 ROUND 40 Line hops 10 Air Squats 10 Good Mornings Into… 1 ROUND 50 Single Unders 10 Narrow Air Squats 20 Glute Bridge March Into… 1 ROUND 50 Single Unders OR Double Unders 10/10 Rig Assist Pistol 10 Empty Bar Deadlifts Strength – All Deadlift (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 – Performance AMRAP x 13 MINUTES (AMRAP – Rounds and Reps) 40 Double Unders 20 Alt. Pistols 10 Deadlifts (185/135) (Score is Rounds + Reps) Workout – Fitness AMRAP x 13 MINUTES (AMRAP – Rounds and Reps) 80 Single Unders 20 Heel Elevated Narrow Air Squats 10 Deadlifts (135/95) (Score is Rounds + Reps) Optional Cool Down – All FOR RECOVERY (No Measure) 1-2 ROUNDS 10 Cat/...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1 ROUND 40 Line hops 10 Air Squats 10 Good Mornings Into… 1 ROUND 50 Single Unders 10 Narrow Air Squats 20 Glute Bridge March Into… 1 ROUND 50 Single Unders OR Double Unders 10/10 Rig Assist Pistol 10 Empty Bar Deadlifts Strength – All Deadlift (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 – Performance AMRAP x 13 MINUTES (AMRAP – Rounds and Reps) 40 Double Unders 20 Alt. Pistols 10 Deadlifts (185/135) (Score is Rounds + Reps) Workout – Fitness AMRAP x 13 MINUTES (AMRAP – Rounds and Reps) 80 Single Unders 20 Heel Elevated Narrow Air Squats 10 Deadlifts (135/95) (Score is Rounds + Reps) Optional Cool Down – All FOR RECOVERY (No Measure) 1-2 ROUNDS 10 Cat/...