BayWay CrossFit – CrossFit Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-45:00
Workout 1: 250801
55:00-70:00
Workout 2: Strength III
80:00-90:00
Workout 3: Skill I
95:00-105:00
Stretching
Focus
Macro: Olympic lifting (lighter weight and larger sets)
– Expect to see more workouts that encourage you to hang on to the barbell for larger unbroken sets.
Include barbell cycling.
– We will also test a Grace, Open Test 18.1, Andi, and Fight Gone Bad as CAP benchmarks.
Warm-up (No Measure)
1 set:
400-meter jog
25 ft of each:
Walk on toes
Walk on heels
Bunny hops
High knees
Butt kickers
Lateral shuffle/direction
Karaoke/direction
High knee skipping
Walking lunges
Broad jumps
Burpee broad jumps
1 set:
:30 calf stretch/leg
:30 leg swings/leg
2 sets:
200-meter run
250-meter row
– Start the warm-up with a slow 400-meter jog.
– Run through 25 feet of line drills for each movement. The distance doesn’t have to be exact but try to move at a consistent pace with little rest between movements.
– Expect to feel like you’re doing a mini-workout by the time you get to the lunges.
250801 (Time)
For time:
1,600-meter run
1,000-meter row
1,600-meter run
Stimulus & Goals
– 18:00-25:00.
– Each run effort in 6:00-10:00 for most.
– Row in 3:30-5:00 for most.
– Affiliate version of the 2025 CrossFit Games Individual Event 1.
Strategy
– The workout is not won on the first run. Instead, pace the first run and move at a sustainable pace on the row. Remember that moving 10 seconds faster on the rower takes a considerable amount of effort. Instead, save that effort and push the final run.
Modifications
Run | Distance, substitutions
Row | Distance, substitutions
Run substitutions | 3,200/4,000-m C2 bike, 3,500/5,000-m Echo bike
Row substitutions | 2,000-m C2 bike, 2,500-m Echo bike, 1,000-m ski
Strength III (5 Rounds for weight)
Every 3:00 for 5 sets:
15 weighted hip extensions (25/45 lb)
Sandbag carry (100 ft) (100/150 lb)
– Choose a load that allows you to perform unbroken hip extension sets.
– The sandbag carry should be heavy. Hold the sandbag against your chest/stomach as you walk. Reduce the loading as needed. If the Rx’d loading isn’t heavy enough, feel free to go heavier.
– Substitute the sandbag for a double-kettlebell front-rack carry.
Skill I (Checkmark)
EMOM 8:
Min 1 | :30 strict toes-to-bars
Min 2 | 5-10 strict ring dips
– Scale toes-to-bar range of motion or adjust the movement to V-ups as needed.
– Use a band for the ring dips or scale to ring support holds as needed.
Stretching (Checkmark)
1 set:
1:00 foam roll calves
1:00 standing calf stretch/leg