BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1:00 Row Into 2 ROUNDS 10 Air Squats 10 Cossack Squat 5 Push up to Pike 5 Scap Pull-ups 10 Ring Rows Into 2 ROUNDS 5 Front Squats 5 Strict Press * 5 Kip swings 5 Jumping Pull-up* 1:00 Row *Thruster and Pull-up in 2nd round. Strength – All Back Squat (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 Benchmark Workout – Performance Jackie (Time) For time: 1,000-meter row 50 thrusters 30 pull-ups Men: 45 lb. Women: 35 lb. Benchmark Workout – Fitness “JACKIE (FITNESS)” (Time) FOR TIME 750/600m Row 40 Thrusters (45/35) 30 Jumping Pull-Ups (Score is Time) KG BB: (20/15) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 5 Up Dog to Down Dog 1:00/1:00 Empty Barbell...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1:00 Row Into 2 ROUNDS 10 Air Squats 5 Push up to Pike 10 Ring Rows Into 2 ROUNDS 5 Front Squats 5 Strict Press * 5 Kip swings* 5 Jumping Pull-up* 1:00 Row *Thruster and Pull-up in 2nd round. Strength – All Back Squat (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 Benchmark Workout – Performance Jackie (Time) For time: 1,000-meter row 50 thrusters 30 pull-ups Men: 45 lb. Women: 35 lb. Benchmark Workout – Fitness “JACKIE (FITNESS)” (Time) FOR TIME 750/600m Row 40 Thrusters (45/35) 30 Jumping Pull-Ups (Score is Time) KG BB: (20/15) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 5 Up Dog to Down Dog 1:00/1:00 Empty Barbell Quad Smash 100m EZ Row -Rest...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1:00 Row Into 2 ROUNDS 10 Air Squats 5 Push up to Pike 10 Ring Rows Into 2 ROUNDS 5 Front Squats 5 Strict Press * 5 Kip swings* 5 Jumping Pull-up* 1:00 Row *Thruster and Pull-up in 2nd round. Strength – All Back Squat (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 Benchmark Workout – Performance Jackie (Time) For time: 1,000-meter row 50 thrusters 30 pull-ups Men: 45 lb. Women: 35 lb. Benchmark Workout – Fitness “JACKIE (FITNESS)” (Time) FOR TIME 750/600m Row 40 Thrusters (45/35) 30 Jumping Pull-Ups (Score is Time) KG BB: (20/15) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 5 Up Dog to Down Dog 1:00/1:00 Empty Barbell Quad Smash 100m EZ Row -Rest...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 1:00 Row Into 2 ROUNDS 10 Air Squats 5 Push up to Pike 10 Ring Rows Into 2 ROUNDS 5 Front Squats 5 Strict Press * 5 Kip swings* 5 Jumping Pull-up* 1:00 Row *Thruster and Pull-up in 2nd round. Strength – All Back Squat (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 Benchmark Workout – Performance Jackie (Time) For time: 1,000-meter row 50 thrusters 30 pull-ups Men: 45 lb. Women: 35 lb. Benchmark Workout – Fitness “JACKIE (FITNESS)” (Time) FOR TIME 750/600m Row 40 Thrusters (45/35) 30 Jumping Pull-Ups (Score is Time) KG BB: (20/15) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 5 Up Dog to Down Dog 1:00/1:00 Empty Barbell Quad Smash 100m EZ Row -Rest...

BayWay CrossFit – CrossFit View Public Whiteboard Suggested Warm-Up Warm-Up (No Measure) 2 ROUNDS 10x 25′ Shuttles 10 Ring Rows 10 Pushups Into… 1 ROUNDS 5 Shuttle Runs 5 BB Push Press 5 BB Bent Over Rows, 10 Banded Tricep PushDowns 5 Floor Climbs Strength – All Push Press (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 – All EMOM x 18 MINUTES (AMRAP – Reps) MIN 1 – :45 Reps of 25′ Shuttle Runs MIN 2 – :45 Push-Ups MIN 3 – 1 RX, 2 RX+ Rope Climbs* *Rope Climbs do not count toward total reps. (Score is Total Reps) Rope Climb Modifications: 3 Floor Climbs 10 DB Bent Over Rows 15 Banded Tricep PushDowns 15 V-Up/Tuck Up Optional Cool Down – All FOR QUALITY (No Measure) 5:00 Foam Roll or Barbell...