BayWay CrossFit – CrossFit Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-40:00
Workout 1: 250823
50:00-70:00
Workout 2: Strength II
80:00-95:00
Workout 3: 250824
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:
2:00 jump rope
1 set:
10 banded pull-aparts
10 ATY raises
10 banded pass-throughs
1 set:
20 jumping jacks
5 inchworms
20 jumping jacks
5 push-ups
10 ring rows
5 up-downs
10 kip swings
5 burpees
10 hanging knee raises
5 burpees
EMOM 9:
Min. 1 | 1-2 rope climbs
Min. 2 | 1-3 wall walks
Min. 3 | 1-3 muscle-ups
– Try to keep the jump rope moving for the entire two minutes. Perform any skip you want.
– Use the EMOM to work on the movements you will perform in the workout.
250823 (Time)
For time with a partner:
20 synchronized burpees
20 rope climbs (15/15 ft)
20 synchronized burpees
20 wall walks
20 synchronized burpees
20 muscle-ups
– Share the rope climbs, wall walks, and muscle-ups as needed.
Stimulus & Goals
– 12:00-21:00; 15:00-18:00 for most.
– Partners share the rope climbs, wall walks, and muscle-ups as needed and perform the 20 synchronized burpees at a time together.
– Burpees in 2:00 or less.
– Rope climbs, wall walks, and muscle-ups each in 5:00 or less.
Strategy
– If you are unable to perform this workout with a partner, perform the same workout with 20 burpees and then 10 rope climbs, 10 wall walks, and 10 muscle-ups.
– Expect muscle fatigue to be a huge factor in this workout. Switch with your partner often and don’t push to failure unless it’s to finish the set.
Modifications
Burpees | Reps, up-downs
Rope climbs | Reps, height, pull-to-stands
Wall walks | Reps, partial wall walks, inchworms
Muscle-ups | Reps, low-ring transitions, ring rows and/or push-ups from the knees
Back Squat (5-5-5-5-5+)
– Welcome to week one of the next 2025 Strength 2 lifting cycle, where we shift from the deadlift to the back squat.
– Use the same load for sets 4 and 5, but go for more than 5 reps in that final set without pushing to failure.
– Rest as needed between sets.
250824 (AMRAP – Rounds and Reps)
AMRAP 12:
2 handstand push-upsÂ
2 dumbbell front-rack reverse lunges (35/50 lb)
2 chest-to-bar pull-upsÂ
– Add 2 reps of each movement every round.Â
Stimulus & Goals
– Make it at least through the round of 10 reps of each movement.
– Handstand push-ups in sets of 5+.
– Continuous movement on the lunges.
* Chest-to-bar pull-ups in sets of 5+.
Strategy
– If you performed the first workout in today’s session, consider treating this workout as more of a skill session. Choose a variation of each movement that allows you to improve a skill. For example, performing strict handstand push-ups instead of kipping.
– Expect to perform the first couple of rounds very quickly, but the volume to creep up. As you reach the higher-rep rounds, manage your reps to minimize excessive rest breaks. Consider sets of 3-5 on the handstand push-up and chest-to-bar pull-ups. If you can complete larger sets without hitting muscular failure, do so.
Modifications
Handstand push-ups | Reps, range of motion (no more than one 45-lb plate + AbMat), piked push-ups on a box or the floor, push-ups from the knees, dumbbell presses
Dumbbell front-rack reverse lunges | load, reps, low-box step-ups
Chest-to-bar pull-ups | Reps, chin-over-bar pull-ups, jumping chest-to-bar pull-ups, jumping pull-ups, foot-assisted pull-ups, banded pull-ups, ring row
Stretching (Checkmark)
Accumulate:
30 reach, roll, and lifts