BayWay CrossFit – CrossFit Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-35:00
Workout 1: 250819
45:00-55:00
Workout 2: Barbell Cycling
65:00-85:00
Workout 3: Stamina I
90:00-100:00
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:
200-meter jog (easy pace)
10 alternating elbow-to-insteps
10 leg swings/leg (front and back)
1 set:
200-meter jog (moderate pace)
10 alternating Samson stretch
10 leg swings/leg (across the body)
1 set:
200-meter jog (moderate pace)
10 up-downs
10 alternating lunges
10 V-ups
1 set:
200-meter jog (fast pace)
10 alternating single-leg squats
10 toes-to-bars
– Use today’s progressive warm-up as an opportunity to practice and build up to the movement variation you’ll perform in workout 1.
250819 (Time)
40-30-20 reps for time:
Single-leg squats
Toes-to-bars
Stimulus & Goals
– 10:00-13:00.
– First set of single-leg squats in 2:00 or less; continuous movement.
– First set of toes-to-bars in 3:00 or less; sets of 5+ reps.
Strategy
– Stay smooth and steady on the single-leg squats; take your time as needed to maintain mechanics.
– Manage your reps on the toes-to-bars. Consider smaller sets with shorter breaks.
Modifications
Single-leg squats | Reps, single-leg squats to a target, hook behind heel single-leg squats, reverse lunges
Toes-to-bars | Reps, knees-to-chests, hanging knee raises, V-ups, sit-ups
Barbell Cycling (10 Rounds for weight)
EMOM 10:
3 touch-and-go power snatches
– Use this session to work on barbell cycling.
– Focus on increasing your cycle time, but not at the expense of technique.
– Increase loading across all 10 sets of 3 unbroken reps as long as you can maintain sound mechanics. Watch for early arm bend, lack of hip extension, and/or pausing at the hips on the return.
Stamina I (Time)
For time:
200-meter run
400-meter sled drag (25/45 lb)
200-meter run
400-meter sled push
200-meter run
– Plan to complete this workout in 20 minutes or less.
– Attach a rope or a ring strap to the sled; then, as you face the sled, grab the rope or ring strap and walk backward to accumulate 400 meters.
– For both movements, the weight should allow for a smooth, steady pace across the entire distance. You may have to stop 2-3 times, but go unbroken if you can!
Stretching (Checkmark)
Accumulate:
1:00 banded shoulder stretch/side
1:00 couch stretch/side