BayWay CrossFit – CrossFit Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-40:00
Workout 1: 250805
50:00-70:00
Workout 2: Stamina I
80:00-95:00
Workout 3: Accessory – I
100:00-110:00
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)
On a 10:00 clock:
:30 row, bike, ski, or air runner
5 scap pull-ups
5 kettlebell swings (light)
5 kip swings
5 kettlebell strict presses/arm (light)
5 wall squats
2 sets:
:30 double-unders
5-10 squats
5-10 sit-ups
5-10 push-ups
5-10 pull-ups
3 sets:
5 deadlifts
– Build in load.
– Rest as need between sets.
– Move at a conversational pace through the first part of the warm-up.
– Following the 10:00 clock, practice 5-10 reps of each movement in the workout.
– Then, build up to your workout weight for the deadlift.
250805 (Time)
For time:
150 double-unders
125 air squats
100 sit-ups
75 push-ups
50 pull-ups
25 deadlifts (170/250 lb)
Stimulus & Goals
– 15:00-22:00.
– High-rep bodyweight movements to target muscular endurance.
– Moderate-to-heavy deadlifts in 2-3 sets; challenge capacity at heavier load while in a fatigued state.
– Fast pace through the double-unders, air squats, and sit-ups.
– Strategically break up the push-ups and pull-ups to reduce fatigue and risk of hitting failure.
– All movements in 3:00-4:00.
Strategy
– Avoid pushing to failure during the push-ups and pull-ups. Consider consistent sets of 5-10 reps with minimal rest between sets.
– Move at a sustainable pace on the squats and sit-ups. Your pace should allow you to breathe, keep moving, and get ready for the movements that follow.
Modifications
Double-unders | Reps, single-unders, penguin taps
Air squats | Reps, squat to a target
Sit-ups | Reps, foot-anchored sit-ups
Push-ups | Reps, push-ups from the knees, push-ups with hands on a 30-inch box
Pull-ups | Reps, jumping pull-ups, ring rows
Deadlifts | Load, reps, sumo deadlifts
Stamina I (Time)
3 rounds for time:
300-meter run
– Rest :30
200-meter run
– Rest 1:00
100-meter run
– Rest 1:30
– 15:00-20:00, including rest.
– Hit each distance as hard as possible.
– Go all out on all intervals; this workout will be very challenging if you hit each interval as hard as possible.
– Give yourself time ranges for each distance. For example, plan to finish the 300-meter distance within a 50-70-second window.
– Perform this workout with a buddy or a group for more of a push to keep driving forward.
Modifications
Run | 600, 400, 200-m C2 bike; 750, 500, 250-m Assault or Echo bike; 300, 200, 100-m row or ski
Accessory – I (Checkmark)
10 sets:
Handstand walk (50 ft)
– Rest 1:00 between sets.
– Advanced athletes should try to complete each set unbroken. If you fail an attempt, go back to the start.
– Reduce the distance as needed to accommodate your ability.
Stretching (Checkmark)
1 set
1:00 child’s pose
1:00 banded shoulder stretch/arm