BayWay CrossFit – CrossFit Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-40:00
Workout 1: Cindy
50:00-70:00
Workout 2: Stamina I
80:00-90:00
Workout 3: Accessory – I
95:00-105:00
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)
On a 10:00 clock:
:30 row, bike, ski, or run
5 scap pull-ups
5 kettlebell swings
5 kip swings
5 kettlebell strict presses/arm
5 wall squats
1 set:
5-10 pull-ups
5-10 push-ups
5-10 squats
– Use workout variations.
– Complete at least 5 rounds in the 10-minute window, using a light kettlebell.
– After the initial warm-up, practice 5-10 reps of each movement in the workout.
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Stimulus & Goals
– 10-20 rounds for most.
– Long grind with a pull, push, and squat combination without movement redundancy to allow for continuous movement.
– Sept. CAP benchmark.
– Compare to 250509.
Strategy
– Scale movement difficulty to allow for at least 10 rounds. Advanced athletes may be able to perform a single round in 1 minute or less.
– Advanced athletes who have completed Murph Rx’d previously can consider performing today’s workout with a vest.
– There are two ways to hit a PR today. The first is to perform the same variation you did the last time and complete more reps and rounds. The second is to try a more difficult variation of the work.
Modifications
Pull-ups | Reps, jumping, pull-ups, ring rows
Push-ups | Reps, push-ups from the knees, hand-elevated push-ups
Air squats | Reps, range of motion
Stamina I (AMRAP – Rounds and Reps)
10 sets for time:
500/600-meter C2 Bike
:30 rest
Stimulus & Goals
– All sets under 1:30.
– Start at a conservative pace and increase your speed after the first couple of sets.
Strategy
– Find a pace that you can maintain, challenging yourself to not deviate from that pace by more than 5 seconds in either direction.
Modifications
C2 Bike | 700/1,000-m Assault bike, 700/1,000-m Echo bike, 250/300-m row, 250/300-m ski
Accessory – I (Checkmark)
Every 3:00 for 3 sets:
30 GHD sit-ups
– Perform the 30 reps as quickly as possible. Rest and prepare for the next set with any remaining time in the 3 minutes
– If you have limited experience on the GHD, scale the reps and range of motion to match your capacity.
– If you do not have a GHD, perform weighted sit-ups.
Stretching (Checkmark)
1 set:
1:00 couch stretch/leg
1:00 banded lat stretch/arm