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 :30/:30 Knee Over Toe Lunge Stretch 10 Good Mornings Into… 1 ROUND 50 Single Unders 10 Air Squats 20 Glute Bridge March Into… 1 ROUND 50 Single Unders OR Double Unders 10 Narrow Air Squats 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) KG BB: (85/60) 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) KG BB: (60/42.5) Optional Cool Down – All...

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 200m Jog 10 Leg Swings Forward + Back (ES) 10 Leg Swings Cross Body (ES) 10 Floor Scrapers 10 Calf Raises 10 Glute Bridge Raises 10 Dead Bugs Into… 2 ROUNDS 6 Pause Up-Downs (2nd RND: No pause) 6/6 Ankle Rolls In 6/6 Ankle Rolls Out 10 Sec High Knees 10 Sec Butt Kickers 10 Sit Ups Workout – All EMOM x 30 MINUTES (AMRAP – Reps) MIN 1 – 15 Up-Down to Target* MIN 2&3 – 400m Run MIN 4 – Max Sit-Ups MIN 5 – Rest *Target ideally is 6″ above standing reach. (Score is Total Sit-Ups) Optional Cool Down – All 1-2 SETS FOR QUALITY (No Measure) 200m Cool Down Walk 10 Cat/Cows :30/:30 Side Plank -Rest as Needed b/t Sets- (No Measure)