BayWay CrossFit – CrossFit Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-45:00
Workout 1: 250712
55:00-70:00
Workout 2: Skill I
80:00-95:00
Workout 3: Accessory – I
100:00-110:00
Stretching
Focus
– Macro: High Skill
– Expect to see more workouts with higher-skill gymnastics and weightlifting (i.e. squat snatch, muscle-ups, handstand walks, etc.).
– We will also test a 1-rep-max snatch and Nancy as CAP benchmarks.
Warm-up (No Measure)
2 sets:
1:00 row, bike, or ski
10 alternating Spiderman stretches
10 push-ups to downward dog
200-meter run
1 set:
10 med-ball front squats
10 single-arm kettlebell swings/arm
1 set:
10 med-ball push presses
5 kettlebell snatches (light weight)
1 set:
200-meter run
10 wall-ball shots
5 kettlebell snatches (workout weight)
– Use the first two sets to increase the range of motion and elevate your heart rate.
– In the next three sets, dial in your technique for both workout movements. Prioritize maintaining a sound receiving position for the kettlebell snatch and using your legs on the wall-ball shots to “jump” the weight to the target.
250712 (Time)
For time:
1,600-meter run
100 wall-ball shots (14/20 lb) (9/10 ft)
100 kettlebell snatches (35/53 lb)
Stimulus & Goals
– 18:00-24:00; advanced athletes could go faster.
– Push the pace on the run to make the wall-ball shots more challenging.
– Kettlebell snatches in sets of 10+ (ideally more).
Strategy
– Manage your pace on the run so that you can get right to work on the wall-ball shots when you return. Set a goal to maintain sets of 20 or more.
– Consider sets on the kettlebell snatches that allow you to rest for no more than 20 seconds before picking the kettlebell back up.
Modifications
Run | Distance, 3,200/4,000-m C2 bike, 3,500/5,000-m Echo bike, 1,600/2,000-m row or ski
Wall-ball shots | Load, reps, height, dumbbell push press (squat limitation), medicine ball front squat (overhead limitation)
Kettlebell snatch | Load, hang dumbbell snatch, single-arm kettlebell swings
Skill I (Checkmark)
3 sets:
:20 single-arm ring plank hold, right
:20 single-arm ring plank hold, left
:20 L-sit hold
10 strict toes-to-bars
– For the ring plank holds, lower a single ring down to a few inches off the ground. To decrease the difficulty, maintain the rigid body position, but walk your feet forward (making your body more upright as opposed to horizontal).
– To reduce the difficulty of the L-sit, extend a single leg or tuck your knees toward your chest.
– To scale the strict toes-to-bars try to bring your toes or knees up as high as possible.
Accessory – I (Time)
For time:
400-meter sled drag (25/45 lb)
– Attach a rope or a ring strap to the sled. As you face the sled, grab the rope or ring strap and walk backward to accumulate 400 meters. The weight should allow for a smooth, steady pace across the entire distance. Go unbroken if possible.
Stretching (Checkmark)
1 set:
2:00 calf stretch/leg
2:00 couch stretch/leg
1:00 forarm barbell mash/arm