BayWay CrossFit – CrossFit Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-45:00
Workout 1: Andi
55:00-70:00
Workout 2: Bike Conditioning
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)
1 set:
3:00 row, bike, or ski
1 set:
5 hang snatch grip deadlift shrugs
5 shoulder presses
5 sumo deadlifts
5 air squats
1 set:
10 hang muscle snatches
5 dip drive (bar in front rack)
5 sumo deadlift + shrugs
5 front squats
1 set:
10 hang power snatches
10 push presses
10 sumo deadlift high pulls
10 front squats
1 set:
10 hang power snatches
10 push presses
10 sumo deadlift high pulls
10 front squats
– Use workout load.
– Move through this warm-up with an empty barbell. Focus on movement patterns and moving smoothly with good technique.
– Use an empty barbell for sets 2 and 3, and then move right to the loading you are using for the workout for the final set.
Andi (Time)
For time:
100 hang power snatches
100 push presses
100 sumo deadlift high pulls
100 front squats
65lb/45lb
To learn more about Andi click here
Stimulus & Goals
– 20:00-25:00.
– Lightweight, high-rep, and fast-paced sets.
– Fatigue from the overall volume, not loading.
– Retest from 250416.
– CAP benchmark for August.
Strategy
– Avoid pushing to failure or the need for excessive rest on any of the movements. Pick a rep number that you feel comfortable repeating for multiple sets (10-20).
Modifications
Hang power snatches | Load, reps
Push presses | Load, reps
Sumo deadlift high pulls | Load, reps
Front squats | Load, reps
Bike Conditioning (12 Rounds for calories)
12 rounds for calories:
:30 bike
:30 rest
Stimulus & Goals
– 8-10+ calories per round.
– Built-in rest allows you to hit the 30 seconds of work hard through every round.
– Test redline.
Strategy
– Expect some falloff in the final rounds, but try to keep pushing all the way through.
– Test your capacity and push that red line.
– Make the most of recovery time, using the 30 seconds of rest to slow your heart rate and control your breathing.
Modifications
Bike | Row or ski for calories
Accessory – I (Checkmark)
5 sets:
15 GHD sit-ups
:30 rest
20 banded good mornings
:30 rest
– Athletes who have limited experience on the GHD can shorten the range of motion or scale to weighted or unweighted AbMat sit-ups.
– Use a band that allows you to perform all 20 reps smoothly and unbroken in each set.
Stretching (Checkmark)
1 set:
1:00 scorpion stretch/side
1:00 child’s pose stretch