BayWay CrossFit – CrossFit Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-40:00
Workout 1: 250531
50:00-70:00
Workout 2: Stamina I
80:00-100:00
Workout 3: Strength III
105:00-115:00
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)
1 set:
20 pulls on rower
5 inchworm push-ups
10 banded pass-throughs
15 banded pull-aparts
1 set:
20 pulls on rower
10 good mornings (empty barbell)
10 deadlifts
5 burpees
1 set:
20 pulls on rower
10 power cleans (empty barbell)
10 strict presses
5 burpees
1 set:
20 pulls on rower
10 alternating front-rack lunges (empty barbell)
10 push presses
5 burpees
2 sets:
4 Curtis-P complexes
– This progressive warm-up is intended to get you primed for today’s workout.
– The first section of the warm-up gets the joints greased and the body moving.
– Increase speed on each row so by the time you get to the workout, you’re just under workout speed.
– In the final two sets, increase in load until you find the weight you want to use in the workout.
250531 (Time)
For time with a partner:
1,000-meter run
50 Curtis-P complexes (55/75 lb)
800/1,000-meter row
– One partner works at a time on the run, complexes, and row.
– Both partners perform 4 burpees at the TOP of each minute during the Curtis-P complexes.
Stimulus & Goals
– 14:00-20:00.
– Run in 5:00 or less.
– Light loading to facilitate 5-10 Curtis-P complexes per minute, including burpees.
– Row in 4:00 or less.
– Retest from 230603.
Strategy
– Both the run and the row should be an all-out sprint; choose to split the distances into efforts that allow for this.
– Hang on to the barbell and try to perform as many unbroken reps as possible. Try to front-load and get more complexes in earlier in the workout. Expect the burpees to catch up and make hanging on to the bar more challenging.
– If you do not have a partner, perform 25 total Curtis-P reps as an individual.
Modifications
Run | Distance, 1,000/1,250-m ski, 2,000/2,500-m C2 bike, 2,250/3,000-m Echo or Assault bike
Curtis-P | Load, use dumbbells, hang power clean
Burpee | Up-down
Row | Distance, 1,000/1,250-m ski, 2,000/2,500-m C2 bike, 2,250/3,000-m Echo or Assault bike
Stamina I (Time)
10 sets for time:
500/600-meter C2 bike
:30 rest
– Keep all sets under 1:30.
– Start at a conservative pace, and increase your speed after the first couple of sets.
– Challenge yourself to not deviate from your pace by more than 5 seconds in either direction.
Modifications
C2 bike | 700/1,000-m Assault bike, 700/1,000-m Echo bike, 250/300-m row, 250/300-m ski
Strength III (6 Rounds for weight)
2 sets for load:
10 close-grip bench presses
2 sets for load:
10 normal-grip bench presses
2 sets for load:
10 wide-grip bench presses
– Rest as needed between sets.
– Increase or decrease load as needed, depending on the grip. Expect to be able to go heavier with the normal grip versus the close- and wide-grip variations.
– Avoid going to failure unless you have a spotter.
Stretching (Checkmark)
2 sets:
:30 alternating scorpion stretch
:30 pigeon stretch/leg