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BayWay CrossFit – CrossFit Compete
Workout Order Notes (No Measure)
1 set:
20 pulls on the rower (easy)
20 air squats
10 broad jumps
10 good mornings
1 set:
20 pulls on the rower (moderate)
20 mountain climbers
10 hang deadlift + shrugs
1 set:
20 pulls on the rower (fast)
10 up-downs
10 hang muscle cleans
10 front squats
2 sets:
150-meter row
6 hang squat cleans
6 burpees
– Build in load.
– Take your time during the first round and get your body used to moving, especially during the air squats.
– By round 4, you should feel ready to take on the workout movements. Use the fourth set to find your workout rhythm and tempo.
– Use an empty barbell for the first 3 sets, and then use the final 2 sets to build up to the loading you will use in the workout.
Warm-up (No Measure)
2 sets:
10 calf raises
10 plate toe taps
10 step-ups
10 drop-and-lands off the plate
5 step-ups + squat landing/leg
10 box jumps + step-down (alternating step-down leg)
5 box jumps + squat landing
5 box jumps + slow rebound
5 box jumps
1 set:
10 clean deadlifts
10 clean pulls
10 power cleans
10 touch-and-go power cleans from mid-shin
10 jump and lands (no bar; hands at shoulders)
10 jump, punch, and lands with arms extended overhead (no bar)
10 push jerks
10 clean and jerks
Every 2:00 for 5 sets:
2 clean and jerks
– Build in load.
– Use the first 2 sets to elevate your heart rate and increase range of motion.
– Use the middle set to practice your technique with an empty barbell. Move slowly and focus on hitting the proper positions.
– In the last 5 sets, increase the loading until you find your first working load.
250724 (Time)
6 rounds for time:
250-meter row
12 hang squat cleans (65/95 lb)
12 burpees
Stimulus & Goals
– 18:00-24:00.
– Each run in :50-1:10.
– Light-to-moderate hang squat cleans in :45-1:15 and 1-2 sets.
– Burpees in 1:15 or less; continuous movement.
Strategy
* Manage your pace on the rower. Don’t push so hard that you struggle to start moving on the hang squat cleans. Find a pace that allows you to move right to the barbell and get to work. If needed, use the row as recovery and then push the pace on the hang squat cleans and burpees.
Modifications
Row | Distance, machine substitutions
Hang squat cleans | Load, reps, hang power cleans, hang dumbbell squat cleans
Burpees | Reps, up-downs
Row substitutions | 500-m C2 bike, 700-m Echo bike, 250-m ski
Deadlift (3-3-3-3-3+)
– Welcome to week three of this 2025 Strength 2 lifting cycle. These four weeks are dedicated to the deadlift following a progressive-loading template with decreasing reps and increasing loads. Week five will be a deload week, and then in week six, we will test our 1-rep deadlift.
– Today’s Affiliate workout is a deadlift heavy day. If you would like to perform the class workout, then do not perform the Strength II. Instead, perform the class workout.
– Use the same load for sets 4 and 5, but go for more than 3 reps in that final set without pushing to failure.
– Rest as needed between sets.
Accessory – I (Checkmark)
4 sets:
Handstand walk (100 ft)
1:00 flutter kicks
– Rest 2:00 between sets.
– Set up a 100-ft course and walk as far as possible without breaking.
– Challenge yourself to keep moving on the flutter kicks for the entire minute.
– If you are unable to walk on your hands or you know you will struggle with the volume, reduce the distance of the walk, give yourself 1 minute to walk as far as you can, or scale to 50 alternating shoulder taps.
Stretching (Checkmark)
1 set:
1:00 alternating scorpion stretch
1:00 standing hamstring stretch/side