BayWay CrossFit – CrossFit Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-50:00
Workout 1: Stamina I
60:00-80:00
Workout 2: 250415
90:00-105:00
Workout 3: Accessory – I
110:00-120:00
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:
1:00 row, bike, or ski
Soldier kicks
Alternating quad stretch
High knees
Butt kickers
Alternating walking lunges
Broad jumps
Skip for distance
– Perform 25 ft down and back for each movement.
2 sets:
200-meter run
– Rest 1:00 between sets.
– Increase your pace across each of the first two sets.
– In the final two sets, dial in your workout run pace.
Stamina I (Time)
2 sets for total time:
200-meter run
400-meter run
800-meter run
100-meter sprint
– Rest 1:00 between each distance.
– 23:00-30:00 (including rest).
– Run each distance as hard as you would in a workout. Don’t pace the distance just because you know what is next.
– The longer the distance, the slower your pace. Try to hit these time goals:
– 200 meters | :45-1:15.
– 400 meters | 1:15-1:45.
– 800 meters | 3:00-4:00.
– 100 meters | :15-:30.
Modifications:
Run | Distance; 400-m/800-m/1,600-m/200-m C2 bike; 200-m/400-m/800-m/100-m row or ski
Back Squat (250415
For load:
3-3-3-3-3-3-3
Back squat)
Stimulus & Goals
– Build to 3-rep-max or a set that feels heavy relative to the athlete.
– Beginner athletes will perform light sets of 5 to establish sound mechanics with consistency.
– All sets at 75% of 1-rep-max or heavier for most athletes.
– Compare to 241101.
– Rest 3:00 between sets.
Strategy
– Use this as an opportunity to lift a heavy set of 3 back squats. Don’t expect a PR today.
Modifications
Back squat | Load, range of motion, increased reps and decreased weight
Accessory – I (Checkmark)
Every 3:00 for 5 sets:
15 weighted hip extensions (25/45 lb)
Sandbag hold at the chest (100/150 lb)
– Choose a load that allows you to perform unbroken hip extensions.
– The sandbag hold should be heavy. Hold the sandbag against your chest/stomach. Reduce the loading as needed. If the Rx’d loading isn’t heavy enough, feel free to go heavier.
– Substitute the sandbag for a double-kettlebell front-rack hold.
Stretching (Checkmark)
Accumulate:
1:00 standing pike stretch (feet narrow)
1:00 standing pike stretch (feet wide)