BayWay CrossFit – CrossFit Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-40:00
Workout 1: 250906
50:00-65:00
Workout 2: Running Intervals
75:00-85:00
Workout 3: 250907
90:00-100:00
Stretching
Focus
– Macro: Classic Benchmarks
– Expect to see more classic CrossFit benchmarks.
– We will test Fran, Annie, and Cindy as CAP benchmarks.
Warm-up (No Measure)
1 set:
:30 mountain climbers
10 PVC pass-throughs

5 med-ball ground-to-overheads
5 med-ball thrusters
5 false grip ring rows
5 low-ring muscle-up transitions
1 set:
:30 up-downs
10 hanging knee raises
10 wall-ball shots
10 kip swings
1 set:
:30 burpees
10 knees to chest
5 pull-ups
1 set:
5 wall-ball shots (14/20 lb)(9/10 ft)
5 thrusters (35/45 lb)
5 toes-to-bars
5 pull-ups
5 chest-to-bar pull-ups
– In this progressive warm-up, each set will get more challenging.
– Reach for the lockout through all of the med-ball thruster reps.
– Find the movements you will perform in the first workout. If you come to a movement that holds you up, go back to the last successful movement.
250906 (Time)
For time:
60 burpees
50 wall-ball shots (14/20 lb)(9/10 ft)
40 thrusters (35/45 lb)
30 toes-to-bars
20 pull-ups
10 chest-to-bar pull-ups
timulus & Goals
– 10:00-18:00; advanced athletes sub-10:00.
– Burpees in 2:30-5:00.
– Wall-ball shots in 1:45-3:00.
– Thrusters in 1:20-2:30.
– Toes-to-bars in 1:00-3:00.
– Pull-ups in :30-2:00.
– Chest-to-bar pull-ups in :15-1:30.
Strategy
– Pace the burpees. Coming out too hot will make the rest of the workout very difficult.
– Push for larger sets where you can and break before hitting failure. If necessary, choose small sets with quick breaks.
Modifications
Burpees | Reps, up-downs
Wall-ball shots | Reps, load, height, med-ball squats, dumbbell thrusters
Thrusters | Reps, load, push presses, front squats
Toes-to-bars | Reps, range of motion, lying leg raises
Pull-ups | Reps, ring rows
Chest-to-bar pull-ups | Reps, jumping pull-ups
Running Intervals (Time)
3 rounds for time:
300-meter run
:30 rest
200-meter run
:30 rest
100-meter run
:30 rest
Stimulus & Goals
– 10:00-15:00 (including rest).
– Hit each distance as hard as possible.
Strategy
– Go all out on all intervals; this workout will be very challenging if you hit each interval as hard as possible.
– To avoid gaming this workout, give yourself time ranges for each distance. For example, plan to finish the 300-meter distance within a 50-70 second window.
– Try to perform this workout with a buddy or a group for more of a push to keep driving forward.
Modifications
Run | 600/750-m, 400/500-m, 200/250-m C2 Bike, Assault, or Echo Bike; 300-m, 200-m, 100-m row
250907 (Time)
For time:
15 deadlifts (85/115 lb)
15 push jerks
12 deadlifts (95/135 lb)
12 push jerks
9 deadlifts (115/165 lb)
9 push jerks
6 deadlifts (125/185 lb)
6 push jerks
3 deadlifts (135/205 lb)
3 push jerks
– Use the same barbell for both movements.
Stimulus & Goals
– 6:00-10:00.
– Deadlifts in 1-2 sets.
– Push jerks in 1-3 sets.
– Ascending load with descending reps.
Strategy
– Don’t jump into the next set too quickly. Avoid failed reps. Consider longer rest periods with fewer breaks.
– On the heavier loads, drop the barbell after the deadlifts.
Modifications:
Deadlifts | Load, sumo deadlifts, dumbbell deadlifts, range of motion
Push jerks | Load, push presses, dumbbell push jerks
Stretching (Checkmark)
1 set:
1:00 frog stretch
1:00 seated straddle stretch
1:00 seated butterfly stretch