BayWay CrossFit – CrossFit Compete
Workout Order Notes (No Measure)
0:00-20:00
Warm-up
25:00-50:00
Workout 1: Strength I
60:00-80:00
Workout 2: 250818
90:00-110:00
Workout 3: Strength III
115:00-125:00
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:
3:00 run, row, bike, or ski
2 sets:
:20 jumping jacks
10 alternating Cossack squats
:20 mountain climbers
10 counterbalance squats
1 set:
10 snatch deadlifts
10 snatch deadlifts to mid-thigh
10 snatch deadlift and shrugs
10 muscle snatches
10 overhead squats
10 hang squat snatches
10 squat snatches
3 sets:
3 snatches
– Build to workout load.
– Use the first three sets to move through full range of motion and elevate your heart rate.
– Focus on technique with an empty barbell in the fourth set, using the movement that you will perform in workout one.
– After finishing the empty barbell work, take a few minutes to build up to your starting workout weight.
Snatch (Wave 1:
70% x 3
75% x 2
80% x 1
Wave 2:
75% x 3
80% x 2
80% x 1
Wave 3:
80% x 3
85% x 2
90% x 1)
– Welcome to week one of the next 2025 Strength 1 lifting cycle. The next four weeks will be dedicated to the snatch (power or squat) following the same wave-loading template used for the clean and jerk in our previous cycle. Week five will be a deload week and then in week six, we will test our 1-rep snatch.
– For the percentages, use a recent max or heavy single.
– If the percentage calls for more than a single rep, they are meant to be completed as unbroken (touch-and-go) reps.
– Rest as needed between percentages and waves.
250818 (5 Rounds for reps)
5 x 3:00 rounds:
400/500-meter row
Max kettlebell swings (53/70 lb)
– Rest 1:00 between rounds.
Stimulus & Goals
– Row efforts in 2:30 or less to ensure :30+ for swings.
– 10+ reps/round.
Strategy
– Stay consistent on the rower. Row at a pace that allows you to get off the rower and go unbroken with the kettlebell swings in your remaining time.
Modifications
Row | Distance, 800/1,000-m C2 bike, 900/1,250-m Echo bike, 400-m run
Kettlebell swings | Load, Russian kettlebell swings, kettlebell sumo deadlifts, good mornings
Strength III (5 Rounds for weight)
5 sets:
5 bench presses
10 deficit push-ups
– Increase loading across as many sets as possible.
– Perform push-ups to the deepest deficit that allows you to maintain unbroken reps.
– Rest 2:00-3:00 between sets.
– Do not push to failure unless you have a spotter. If you do not have a spotter, you can still perform the session, but leave some gas in the tank to avoid failure.
Modifications
Bench presses | Load, dumbbell bench or floor presses
Deficit push-up | Push-ups, push-ups from the knees
Stretching (Checkmark)
1 set:
1:00 banded good mornings
1:00 cat-cow