BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Air Squats 10 Scap Pull-ups 10 Groiners Into… 1 ROUND 10 DB Front Squats 10 DB Push Press 10 Ring Rows Into… 1 ROUND 10 DB Thrusters 8 Kip Swings 8 Harder Ring Rows or 4-5 Strict PU Strength – All Back Squat (1×5 @ RPE 7 1×3 @ RPE 8 1×1+ @ RPE 9 Back Squat* ) *Loading should be heavier from last week. (Score is Weight) Week 4 of 6 Strength | 5-3-1 Cycle Workout – Performance AMRAP x 8 MINUTES (AMRAP – Reps) 21-15-9* DB Thrusters (50/35) Chest to Bars *If you finish the round of 9 and there is still time left in the AMRAP go back to the round of 21 and start over. (Score is Total Reps) Workout – Fitness AMRAP x 8 MINUTES (AMRAP – Reps) 21-15-9* DB...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Air Squats 10 Scap Pull-ups 10 Groiners Into… 1 ROUND 10 DB Front Squats 10 DB Push Press 10 Ring Rows Into… 1 ROUND 10 DB Thrusters 8 Kip Swings 8 Harder Ring Rows or 4-5 Strict PU Strength – All Back Squat (1×5 @ RPE 7 1×3 @ RPE 8 1×1+ @ RPE 9 Back Squat* ) *Loading should be heavier from last week. (Score is Weight) Week 4 of 6 Strength | 5-3-1 Cycle Workout – Performance AMRAP x 8 MINUTES (AMRAP – Reps) 21-15-9* DB Thrusters (50/35) Chest to Bars *If you finish the round of 9 and there is still time left in the AMRAP go back to the round of 21 and start over. (Score is Total Reps) Workout – Fitness AMRAP x 8 MINUTES (AMRAP – Reps) 21-15-9* DB...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Air Squats 10 Scap Pull-ups 10 Groiners Into… 1 ROUND 10 DB Front Squats 10 DB Push Press 10 Ring Rows Into… 1 ROUND 10 DB Thrusters 8 Kip Swings 8 Harder Ring Rows or 4-5 Strict PU Strength – All Back Squat (1×5 @ RPE 7 1×3 @ RPE 8 1×1+ @ RPE 9 Back Squat* ) *Loading should be heavier from last week. (Score is Weight) Week 4 of 6 Strength | 5-3-1 Cycle Workout – Performance AMRAP x 8 MINUTES (AMRAP – Reps) 21-15-9* DB Thrusters (50/35) Chest to Bars *If you finish the round of 9 and there is still time left in the AMRAP go back to the round of 21 and start over. (Score is Total Reps) Workout – Fitness AMRAP x 8 MINUTES (AMRAP – Reps) 21-15-9* DB...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 3 ROUNDS (:20 ON/ :10 OFF): Air Squats Alt. Shoulder Taps Hollow Rocks Into… 1 ROUND 10 DB Front Squats 10 DB Push Press 8 Scap Pull-Up (:02 Pause @ Top/Bottom) 10 Ring Rows Into… 1 ROUND 10 DB Thrusters 8 Kip Swings 8 Harder Ring Rows or 4-5 Strict PU Strength – All Back Squat (1×5 @ RPE 7 1×3 @ RPE 8 1×1+ @ RPE 9 Back Squat* ) *Loading should be heavier from last week. (Score is Weight) Week 4 of 6 Strength | 5-3-1 Cycle Workout – Performance AMRAP x 8 MINUTES (AMRAP – Reps) 21-15-9* DB Thrusters (50/35) Chest to Bars *If you finish the round of 9 and there is still time left in the AMRAP go back to the round of 21 and start over. (Score is Total Reps) KG DB:...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 200m Run Into.. 1 ROUND 10 BW Good Mornings 10 Tuck Ups 10 Toe Touch Jumping Jacks Into… 1 ROUND 10/10 DB Deadlifts 10 V-Ups 50 Single Unders Into… 1 ROUND 10 Dumbbell Swings 10 Kip Swings + 8 Strict Knees to Chest 50 Single Unders Or Double Unders Workout of the Week – Performance “TRICK OR TREAT (PERFORMANCE)” (Time) FOR TIME 150 Double Unders 40 Toes to Bar 60 DB Snatches (50/35) 100 Double Unders 30 Toes to Bar 40 DB Snatches 50 Double Unders 20 Toes to Bar 20 DB Snatches (Score is Time) Workout of the Week – Fitness “TRICK OR TREAT(FITNESS)” (Time) FOR TIME 250 Single Unders 40 Toes to Something 50 DB Snatches (35/20) 200 Single Unders 30 Toes to Something 30 DB Snatches 100 Single Unders 20 Toes to Something 15 DB...