BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Good Mornings 10 Kang Squats 10 Glute Bridge 10 Piked Shoulder Taps Into… 2 ROUNDS 8 BB Deadlifts 8 Hang Muscle Clean 8 Strict Press 8 Alt. Elbow Punches Strength – All Deadlift (1×3 @ RPE 7 1×3 @ RPE 8 1×3+ @ RPE 9) (Score is Weight) Week 3 of 6 Strength | 5-3-1 Cycle Hero Workout – Performance DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009To learn more about DT click here KG BB: (70/47.5) Hero Workout – Fitness DT (FITNESS) (Time) 5 ROUNDS FOR TIME 12 Deadlifts (115/75) 9 Hang Power Cleans 6 Shoulder to Overhead (Score is Time) KG BB:...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Good Mornings 10 Kang Squats 10 Glute Bridge 10 Piked Shoulder Taps Into… 2 ROUNDS 8 BB Deadlifts 8 Hang Muscle Clean 8 Strict Press 8 Alt. Elbow Punches Strength – All Deadlift (1×3 @ RPE 7 1×3 @ RPE 8 1×3+ @ RPE 9) (Score is Weight) Week 3 of 6 Strength | 5-3-1 Cycle Hero Workout – Performance DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009To learn more about DT click here Hero Workout – Fitness DT (FITNESS) (Time) 5 ROUNDS FOR TIME 12 Deadlifts (115/75) 9 Hang Power Cleans 6 Shoulder to Overhead (Score is Time) KG BB: (52.5/35) Optional Finisher...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Good Mornings 10 Kang Squats 10 Glute Bridge 10 Piked Shoulder Taps Into… 2 ROUNDS 8 BB Deadlifts 8 Hang Muscle Clean 8 Strict Press 8 Alt. Elbow Punches Strength – All Deadlift (1×3 @ RPE 7 1×3 @ RPE 8 1×3+ @ RPE 9) (Score is Weight) Week 3 of 6 Strength | 5-3-1 Cycle Hero Workout – Performance DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009To learn more about DT click here Hero Workout – Fitness DT (FITNESS) (Time) 5 ROUNDS FOR TIME 12 Deadlifts (115/75) 9 Hang Power Cleans 6 Shoulder to Overhead (Score is Time) KG BB: (52.5/35) Optional Finisher...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Good Mornings 10 Kang Squats 10 Glute Bridge 10 Piked Shoulder Taps Into… 2 ROUNDS 8 BB Deadlifts 8 Hang Muscle Clean 8 Strict Press 8 Alt. Elbow Punches Strength – All Deadlift (1×3 @ RPE 7 1×3 @ RPE 8 1×3+ @ RPE 9) (Score is Weight) Week 3 of 6 Strength | 5-3-1 Cycle Hero Workout – Performance DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009To learn more about DT click here Hero Workout – Fitness DT (FITNESS) (Time) 5 ROUNDS FOR TIME 12 Deadlifts (115/75) 9 Hang Power Cleans 6 Shoulder to Overhead (Score is Time) KG BB: (52.5/35) Optional Finisher...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Good Mornings 10 Kang Squats 10 Glute Bridge 10 Piked Shoulder Taps Into… 2 ROUNDS 8 BB Deadlifts 8 Hang Muscle Clean 8 Strict Press 8 Alt. Elbow Punches Strength – All Deadlift (1×3 @ RPE 7 1×3 @ RPE 8 1×3+ @ RPE 9) (Score is Weight) Week 3 of 6 Strength | 5-3-1 Cycle Hero Workout – Performance DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009To learn more about DT click here Hero Workout – Fitness DT (FITNESS) (Time) 5 ROUNDS FOR TIME 12 Deadlifts (115/75) 9 Hang Power Cleans 6 Shoulder to Overhead (Score is Time) KG BB: (52.5/35) Optional Finisher...