BayWay CrossFit – CrossFit Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-30:00
Workout 1: 250516
40:00-55:00
Workout 2: 250515
65:00-80:00
Workout 3: Accessory – I
85:00-95:00
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)
EMOM 8:
Min. 1 | :45 bike, row, or ski
Min. 2 | 10 alternating Samson stretches
1 set:
5 snatch grip deadlifts
5 hang snatch high pulls
5 hang muscle snatches
5 hang power snatches
– Use an empty barbell.
3 sets:
3 hang power snatches
20 running step single-unders
– Build in load to just under your first working set.
– Use the EMOM to elevate your heart rate and move through full range of motion.
– Use the middle set to dial in the technique.
– Wrap the warm-up by building up in weight until you reach your starting workout weight.
250516 (Time)
10 rounds for time:
3 hang power snatches (95/135 lb)
30 running step single-unders
Stimulus & Goals
– 6:00-10:00.
– Unbroken power snatches.
– Jump rope in :30 or less each round.
– Get through the first 5 rounds quickly before slowing down.
Strategy
– Keep the jump rope close to your bar for quicker transitions.
– Begin each set of running singles slower and then speed up as you find the rhythm.
Modifications
Hang power snatches | Load, hang power cleans, dumbbell hang snatches
Running step-single-unders | Reps, modified running step single-unders, bike, ski
250515 (5 Rounds for time)
5 rounds, each for time:
450/500-meter row
20 push-ups
– Rest as needed between efforts.
Stimulus & Goals
– Each effort in less than 3:00.
– Push for a PR on the second or third effort.
– Those who need it can use today as recovery.
Strategy
– Push the pace on each row.
– Rest on the push-ups before you think you have to; if you fail, it’s hard to recover.
Modifications
Row | Distance, substitutions
Push-ups | Reps, push-ups from the knees, hand-elevated push-ups
Row substitutions | 1,000-m C2 bike, 1,250-m air bike, 500-m ski, 400-m run
Accessory – I (Checkmark)
3 sets for quality:
10 dumbbell windmills/arm
20 GHD hip extensions
:30 GHD hip extension hold
– Use a dumbbell or kettlebell load for the windmills that allows you to perform all 10 reps before resting. If you do not have a GHD, perform good mornings for the hip extensions and a plank hold for the hip extension hold.
Stretching (Checkmark)
Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll calves