BayWay CrossFit – CrossFit Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-45:00
Workout 1: 250501
55:00-85:00
Workout 2: 250502
95:00-105:00
Workout 3: Skill I
110:00-120:00
Stretching
Focus
– Macro: Murph Prep
– Expect to spend the month preparing for the Hero workout, Murph. You will see an increase in volume with movements like running, pull-ups, push-ups, and squats (not always together).
– We will also test Cindy as a CAP benchmark.
Warm-up (No Measure)
AMRAP 4:
10 mountain climbers
10 air squats
10 push-ups
10 ring rows
2 sets:
20 jumping jacks
10 empty bar bench presses
10 banded pull-aparts
10 kip swings
3 rounds:
5 bench presses
2-5 chest-to-bar pull-ups
– Add load each round.
– Start slow and gradually pick up the pace as you get warm.
– Increase the barbell load during the last three rounds of the warm-up to find your starting workout weight.
250501 (5 Rounds for weight)
Every 5:00 for 5 sets:
10 bench presses
Max-unbroken chest-to-bar pull-ups
– Rest the remainder of each interval.
Stimulus & Goals
– Heavy day paired with Murph prep.
– Use a moderate-to-heavy bench press load; unbroken reps.
– 50+ pull-ups across 5 rounds in sets of 10+; beginners may perform fewer reps to focus on technique.
– If you know you could accumulate more than 15 reps each round, consider scaling up to weighted chest-to-bar pull-ups.
Strategy
– If you are using the butterfly kip, let your legs dictate the speed and pace. The arms are simply along for the ride.
– If you are using the gymnastics kip, focus on the push away from the top of each rep.
Modifications
Bench press | Load, dumbbell bench press, floor press
Chest-to-bar pull-ups | Reps, pull-ups, strict banded pull-ups
250502 (10 Rounds for time)
Every 3:00 for 10 sets:
250-meter row
– Rest the remainder of each interval.
Stimulus & Goals
– Each row in :45-1:00.
– Score is the slowest time.
– Athletes can choose to push the row pace or move at a recovery pace based on how they feel.
Strategy
– Use this effort as an opportunity to focus on your breathing and technique through shorter intervals. Consider your stroke rate and effort during the drive phase. These two variables can help you manage your pace.
Modifications
Row | Distance, substitutions
Row substitutions:- | 200-m run, same distance ski, 400/500-m C2 bike, 500/700-m Assault or Echo bike
Skill I (Weight)
3 sets:
30 alternating double-dumbbell overhead lunges (35/50 lb)
– Rest 2:00-3:00 between sets.
– This will challenge both the strength and mobility in your shoulders and midline.
– Find a dumbbell load that allows you to go unbroken.
– Focus on maintaining locked-out elbows throughout the entire set.
Stretching (Checkmark)
3 sets:
:30 standing straddle stretch
:30 alternating scorpion stretch