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: 250811
75:00-95:00
Workout 3: Strength III
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)
2 sets:
10 calf raises
10 plate toe taps
10 step-ups
10 drop-and-lands off of 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
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:
1 clean and jerk
– Build in load.
– Use the first two 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.
Clean and Jerk (On a 20:00 clock:
Build to a 1-rep-max clean and jerk)
– Welcome to week six of this 2025 Strength 1 lifting cycle. This is a test week. The goal is to build to a heavy 1-rep clean and jerk.
– Within the 20-minute clock, aim to complete 6-10 total lifts. Any more than 10 reps and you are not getting enough rest between lifts.
– Be sure to warm up to at least 50% of your last heavy 1-rep before starting the 20-minute clock.
250811 (Time)
3 rounds for time of:
400-meter run
21 med-ball cleans (20/30 lb)
12 power cleans (105/155 lb)
Stimulus & Goals
– 10:00-15:00.
– Heavier than normal med-ball cleans and moderate-to-heavy power cleans; intended interference.
– Run efforts in under 2:30.
– Med-ball cleans and power cleans each in under 1:30.
Strategy
– If your legs are gassed from the med-ball cleans, perform singles on the power cleans, but get in a few touch-and-go reps if you can.
– Push the pace on the run, but only as fast as you can come back to the medicine ball and start working.
Modifications
Run | Distance, substitutions
Med-ball cleans | Load, hang med-ball cleans, med-ball power cleans, med-ball front squats
Power cleans | Load, hang power cleans, dumbbell power cleans
Run substitutions | 800/1,000-m C2 bike, 900/1,250-m Echo bike, 400/500-m row or ski
Strength III (5 Rounds for weight)
5 sets:
Front-rack walking lunge (50 ft)
– Start on the lighter side and increase across as many sets as possible using the heaviest weight possible to safely perform the 50-ft effort.
– Rest 2-3 minutes between attempts.
– Challenge yourself by experimenting with different objects (i.e. dumbbells, kettlebells, a barbell, a sandbag, D-ball, etc.).
Stretching (Checkmark)
1 set:
200-meter recovery walk
1:00 couch stretch/leg