BayWay CrossFit – CrossFit Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-35:00
Workout 1: 250409
45:00-65:00
Workout 2: 250410
75:00-90:00
Workout 3: Skill I
95:00-105:00
Stretching
Focus
– Macro: Endurance and stamina
– Expect to see more workouts that challenge your ability to maintain a sustainable effort across longer durations. This is the exact opposite of the month of March.
– We will also test Kelly, Andi, and Fight Gone Bad.
Warm-up (No Measure)
2 sets:
10 alternating Spiderman stretches
10 banded good mornings
10 ATY raises (small plates or dumbbells)
3 sets:
:30 easy pace
:20 moderate pace
:10 fast pace
– Row, ski, or air bike; go straight through on one machine OR switch after each interval.
2 sets:
:30 band pull-aparts
5-10 hand-release push-ups
10 single-leg toe touches/leg
5-10 ring rows
– Rest :10-:20 between movements.
3 sets:
Single-dumbbell suitcase carry (50 ft)
3 single-dumbbell push jerks, right arm
3 single-dumbbell push jerks, left arm
– Rest 1:00 between sets.
– Build to workout load.
– Use the first two sets to move your body and break a sweat.
– Increase your pace on the machine to help elevate your heart rate.
– In the final 3 sets, aim to find your workout weight.
250409 (AMRAP – Rounds and Reps)
AMRAP 12:
100-m single-dumbbell suitcase carry (50/70 lb)
7 single-dumbbell push jerks, right arm
7 single-dumbbell push jerks, left arm
Stimulus & Goals
– 6-9 rounds.
– 1:30-2:00 per round.
– Unbroken suitcase carries in roughly 1:00 each round.
– Moderate-to-heavy push jerks in 2 sets or less per arm each round.
Strategy
– Switch hands as needed throughout the suitcase carries, but try to keep moving.
– As your shoulders fatigue, focus on maintaining a sound lockout overhead with the dumbbell.
Modifications
Single-dumbbell suitcase carry | Load, single-dumbbell step-up to a low box
Single-dumbbell push jerks | Load, single-dumbbell push presses, single-dumbbell shoulder presses
250410 (Time)
For time:
30 box jumps (24/30 in)
1,600-meter run
10 rope climbs (15/15 ft)
Stimulus & Goals
– 14:00-18:00.
– Run in 10:00 or less.
– Box jumps in 3:00 or less.
– Rope climbs in 5:00 or less.
Strategy
– Stay smooth and controlled through the box jumps. There is no need to set a record here because you can make it up on the run.
– Push your pace on the rope climbs, but don’t begin a climb if you are unsure about making it to the top.
Modifications
Box jumps | Reps, height, step-ups
Run | Distance, substitutions
Rope climbs | Reps, height, pull-to-stands
Run substitutions | 4,000-m C2 bike, 5,000-m fan bike, 2,000-m row or ski
Skill I (Checkmark)
3 sets:
10 strict toes-to-bars
20 GHD back extensions
– Rest as needed between sets.
– Prioritize technique over speed. If your quality of movement is solid, then pick up the pace.
– Remember the back extension is a controlled movement that focuses on purposefully surrendering the lumbar spine and then regaining its rigid position one vertebra at a time.
Stretching (Checkmark)
Accumulate:
30 reach, roll, and lifts