BayWay CrossFit – CrossFit Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-40:00
Workout 1: Strength I
50:00-65:00
Workout 2: 250623
75:00-90:00
Workout 3: Skill I
95:00-105:00
Stretching
Focus
Macro: Lifting Heavy
– Expect to see heavy loading and opportunities to lift heavier relative to your capacity.
– We will also test a 1-rep-max deadlift, Diane, and Linda as CAP benchmarks.
Warm-up (No Measure)
1 set:
200-meter jog
:15 arm circles forward (small)
:15 arm circles forward (large)
:15 arm circles backward (small)
:15 arm circles backward (large)
10 PVC pass-throughs
5 PVC around-the-worlds/direction
5 cobra stretch to downward dogs
1 set:
2 shuttle runs | Lower the center of mass as you transition to change directions.
:10 rest
2 shuttle runs | Perform either a 180-degree turn before touching or turn 90 degrees, touch, and turn an additional 90 degrees before running; ensure you’ve turned fully before you begin to accelerate.
:10 rest
2 shuttle runs | Pick up the pace as you press off the back foot to start the run back.
1 set:
5 shuttle runs
10 ring rows
1 set:
5 shuttle runs
5-10 feet-elevated ring rows
1 set:
5 shuttle runs
10 scap pull-ups
– Use the initial set to begin to get the blood flowing as you prep your shoulders for today’s clean and jerk strength work and chest-to-bar pull-ups.
– Then, continue to elevate your heart rate as you prepare for the shuttle runs.
– Use the progressive warm-up to gradually increase the difficulty towards chest-to-bar pull-ups and faster shuttle runs.
Snatch (On a 20:00 clock:
Build to a 1-rep-max snatch)
– Welcome to week six of the second 2025 Strength 1 lifting cycle. This is a test week. The goal is to build to a heavy 1-rep snatch (power or squat).
– Set a 20-minute clock, and aim to complete 6-10 total lifts. Any more than 10 lifts, and you are not getting enough rest between efforts.
– Be sure to warm up to at least 50% of your last heavy 1-rep snatch before starting the 20-minute clock.
250623 (Time)
25-20-15-10-5 reps for time:
Chest-to-bar pull-ups
– 10 shuttle runs between rounds.
– 1 shuttle run is 25 ft down and back.
Stimulus & Goals
– 10:00-15:00; closer to 8:00 for advanced athletes.
– First set of chest-to-bar pull-ups in 2:30 or less; sets of 5+.
– Shuttle runs in under 1:30; continuous movement.
Strategy
– If you need to scale, choose a chest-to-bar pull-up option that still challenges you to develop your skill; if possible, perform at least a handful of chest-to-bar pull-ups before switching to chin-over-bar.
– Push the pace on the shuttle runs, and use a quick transition with bent knees during the turnaround.
Modifications
Chest-to-bar pull-ups | Reps, chin-over-bar pull-ups, jumping chest-to-bar pull-ups, ring rows
Shuttle run | Reps, remove floor touch, 12/15-calorie row or bike
Skill I (Checkmark)
On a 15:00 clock:
Work on front and back levers.
– Rest as needed between efforts.
– [ Front lever ] | Front of your body facing the rings.
– [ Back lever ] | Back side of your body facing the rings.
– For both movements, start from an inverted hang on the rings, squeeze your abs and glutes hard, and slowly lower yourself into the desired position while keeping your body in a straight line.
– Don’t be discouraged if the first few times you pass right through the position without being able to stop.
– If you can’t stop yourself from reaching the ground with your feet before you let go of the rings.
Modifications
– Front lever | Use a pull-up bar instead of rings
– Back lever | Use a pull-up bar instead of rings
Stretching (Checkmark)
1 set:
1:00 Spiderman stretch/side
1:00 child’s pose stretch