BayWay CrossFit – CrossFit Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-30:00
Workout 1: Elizabeth
40:00-60:00
Workout 2: Strength II
70:00-90:00
Workout 3: Accessory – I
95:00-105:00
Stretchinga
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:
:30 row or bike (easy pace)
10 alternating scorpion stretches
:30 row or bike (easy pace)
10 deadlifts (35/45 lb)
1 set:
:30 row or bike (moderate pace)
10 alternating Spiderman stretches
:30 row or bike (moderate pace)
10 front squats (35/45 lb)
10 foot-assisted ring dips
1 set:
:30 row or bike (fast pace)
10 good mornings + vertical jump
:30 row or bike (fast pace)
5 hang squat cleans (35/45 lb)
10 jumping ring dips
3 sets:
5 power or squat cleans
5 ring dips
– Increase your pace on the machine as the warm-up goes on, hitting a full sprint for the final 30 seconds.
– In the final three sets, practice the movements you plan on using in the workout and build up to your working weight.
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Stimulus & Goals
– 4:00-10:00; advanced athletes may go faster.
– Light-to-moderate cleans completed in 3 sets or less per round.
– Power or squat cleans are acceptable.
– Ring dips in sets of 3+ to start.
Strategy
– Expect your thighs to burn and to hit muscle fatigue on the ring dips. If you are squat cleaning the barbell, this may impact your ring dip kip.
– If you can, hang on to the barbell for unbroken reps, but switch to singles before your heart rate reaches the point of no return.
– Move to singles on the barbell in an attempt to keep moving.
Modifications
Cleans | Load, hang power or squat cleans, front squats
Ring dips | Reps, banded strict ring dips, jumping ring dips, push-ups
Front Squat (Strength II
Front squat
4-4-4-4-4+)
– Welcome to week two of the next 2025 Strength 2 lifting cycle, where we shift from the shoulder press to the front squat.
– Use the same load for sets 4 and 5, but go for more than 4 reps in that final set without pushing to failure.
– Rest as needed between sets.
Accessory – I (Checkmark)
4 sets:
Farmers carry (100 ft)
20 weighted hip extensions
– Rest 1:00-2:00 between sets.
– Go as heavy as possible on the farmers carry. If you really want a challenge, perform the farmers carry with two loaded barbells.
– Use a single dumbbell to add load to the back extensions. This weight should still allow you to perform at least 10 unbroken reps.
Stretching (Checkmark)
Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll calves