BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1 ROUND 100m Jog 5/5 SA Deadlifts 5/5 SA DB Swings 5/5 SA Strict Press 5/5 Leg Swings (front to back) Into… 1 ROUND 100m Run 10 Up-Downs 10 Alt. DB HP Cleans 5/5 DB Push Press 5/5 Leg Swings (side to side) Into… 1 ROUND 100m Sprint 10 Alt. DB Up-Downs 10 Alt. OH/FR Lunges 10 Alt. DB HP Snatches :30/:30 Calf Stretch Strength – All Push Press (1×3 @ RPE 7 1×3 @ RPE 8 1×3+ @ RPE 9) (Score is Weight) Week 3 of 6 Strength | 5-3-1 Cycle Workout – Performance 3 SETS** (AMRAP – Rounds and Reps) AMRAP x 5 MINUTES 100m Run 6 Single DB Overhead Alt. Lunges (50/35)* 4 Alt. DB Devils Press *Perform 3 Reps with DB OH on L-side then 3 Reps DB OH on R-side. **Pick up where...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 200m Run 2 ROUNDS 5/5 SA Deadlifts 5/5 SA DB Swings 5/5 SA Strict Press Into… 2 ROUNDS 8 Up-Downs 10 Alt. DB HP Cleans 5/5 DB Push Press 8 Alt Lunges Strength – All Push Press (1×3 @ RPE 7 1×3 @ RPE 8 1×3+ @ RPE 9) (Score is Weight) Week 3 of 6 Strength | 5-3-1 Cycle Workout – Performance 3 SETS** (AMRAP – Rounds and Reps) AMRAP x 5 MINUTES 100m Run 6 Single DB Overhead Alt. Lunges (50/35)* 4 Alt. DB Devils Press *Perform 3 Reps with DB OH on L-side then 3 Reps DB OH on R-side. **Pick up where you left off. -Rest 1:00 b/t Sets- (Score is Total Rounds + Reps) Workout – Fitness 3 SETS** (AMRAP – Rounds and Reps) AMRAP x 5 MINUTES 100m Run 6 Single DB...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 200m Run 2 ROUNDS 5/5 SA Deadlifts 5/5 SA DB Swings 5/5 SA Strict Press Into… 2 ROUNDS 8 Up-Downs 10 Alt. DB HP Cleans 5/5 DB Push Press 8 Alt Lunges Strength – All Push Press (1×3 @ RPE 7 1×3 @ RPE 8 1×3+ @ RPE 9) (Score is Weight) Week 3 of 6 Strength | 5-3-1 Cycle Workout – Performance 3 SETS** (AMRAP – Rounds and Reps) AMRAP x 5 MINUTES 100m Run 6 Single DB Overhead Alt. Lunges (50/35)* 4 Alt. DB Devils Press *Perform 3 Reps with DB OH on L-side then 3 Reps DB OH on R-side. **Pick up where you left off. -Rest 1:00 b/t Sets- (Score is Total Rounds + Reps) Workout – Fitness 3 SETS** (AMRAP – Rounds and Reps) AMRAP x 5 MINUTES 100m Run 6 Single DB...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 30 Single Unders 8 Alt. Cossack Squats 4 Yoga Push-Ups Into… 2 ROUNDS 8 Calf Raises 15 Double Unders/30 Singles 8 Alt. Elbow Punches 8 Air Squats Strength – All Back Squat (1×3 @ RPE 7 1×3 @ RPE 8 1×3+ @ RPE 9) (Score is Weight) Week 3 of 6 Strength | 5-3-1 Cycle Workout – Performance EMOM x 12 MINUTES (AMRAP – Reps) 6 Front Squats (135/95) + 10 Double Unders* -Rest w/ Time Remaining- *Bar comes from the floor. Increase Double Unders by 5 Reps every round…10,15,20 and so on. If unable to finish a round take the next minute off, and then start the next round at the previously completed Double Under number. (Score is Highest Double Unders Completed) Workout – Fitness EMOM x 12 MINUTES (AMRAP – Reps) 6 Front Squats...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 30 Single Unders 8 Alt. Cossack Squats 4 Yoga Push-Ups Into… 2 ROUNDS 8 Calf Raises 15 Double Unders/30 Singles 8 Alt. Elbow Punches 8 Air Squats Strength – All Back Squat (1×3 @ RPE 7 1×3 @ RPE 8 1×3+ @ RPE 9) (Score is Weight) Week 3 of 6 Strength | 5-3-1 Cycle Workout – Performance EMOM x 12 MINUTES (AMRAP – Reps) 6 Front Squats (135/95) + 10 Double Unders* -Rest w/ Time Remaining- *Bar comes from the floor. Increase Double Unders by 5 Reps every round…10,15,20 and so on. If unable to finish a round take the next minute off, and then start the next round at the previously completed Double Under number. (Score is Highest Double Unders Completed) Workout – Fitness EMOM x 12 MINUTES (AMRAP – Reps) 6 Front Squats...