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...

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...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 200m Run 2 ROUNDS 10 PVC Pipe pass-throughs 8 Push-Up to Pike 8/8 Single Leg Glute Bridge-Ups Into… 2 ROUNDS 10 Snatch Deadlifts 5 Muscle Snatch 8 Ring Rows *RD1 w/ PVC, RD2 w/ BB Skill – All EMOM x 10 MINUTES (No Measure) MIN 1 – 2 Power Snatch* MIN 2 – Reps of Gymnastics** *Start Moderate and build slightly past workout weight. **Gymnastics Options… 3-5 SLOW Ring Rows 3-5 Strict Pull-Ups 1-3 Burpee Up-Down Pull-Ups 1-3 Ring Muscle-Ups (No Measure) Workout – Performance 15 ROUNDS FOR TIME (Time) 1 Power Snatch (185/135) 2 Ring Muscle-Up (Score is Time) Workout – Fitness 15 ROUNDS FOR TIME (Time) 1 Power Snatches (135/95) 2 Burpee Pull-Up (Score is Time) Optional Cool Down – All 2 SETS FOR QUALITY (No Measure) 10 Cat/Cows 10 Alt. Scorpions :30 Down Dog :30...