BayWay CrossFit – CrossFit Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-30:00
Workout 1: Service Cup #1
40:00-60:00
Workout 2: Strength II
70:00-100:00
Workout 3: Stamina I
105:00-115:00
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)
EMOM 8:
Min. 1 | bike, row, ski, or run
Min. 2 | 5 left-arm dumbbell windmills + 5 presses
Min. 3 | 5 right-arm dumbbell windmills + 5 presses
Min. 4 | 10 PVC pass-throughs + 10 PVC front squats
1 set:
:30 jumping jacks
5 front squats
5 push presses
5 thrusters
:30 mountain climbers
1 set:
1:00 bike, row, ski, or run (moderate to fast pace)
10 thrusters
10 lateral burpees over the bar
– Use workout load and variations.
– Use a light dumbbell for the EMOM and flow through the movements. Keep moving for most of the 8 minutes at a comfortable pace.
– For the final set, push the conditioning at a faster pace, but avoid burning out. Finish the minute of conditioning and immediately knock out 10 thrusters and 10 burpees at your workout weight.
Service Cup 1 (Time)
21-15-9-9 reps for time of:
Thrusters (65/95 lb)
Lateral burpees over the bar
Stimulus & Goals
– 3:00-10:00.
– Sprint-style effort with conflicting movement functions (push of the thruster and the push of the burpee).
– Loading on the barbell should be relatively light.
– Complete each set of thrusters in 3 sets or less.
Strategy
– Expect the conflicting movement patterns of the thrusters and burpees to stimulate some localized muscle fatigue. Try to push through where possible or consider smaller sets with quicker breaks.
– Keep moving on the burpees, but at a pace that allows you to get right to work on the barbell. In other words, don’t “”gas”” yourself on the burpees if you have to spend 30-seconds staring at the barbell.
Modifications
Thruster | Load, reps, dumbbell thrusters, front squat (overhead limitation), push press (squat limitation)
Lateral burpees over the barbell | Reps, burpee step over the barbell, up-down
Back Squat (Weightlifting Variable Reps & Sets)
– Welcome to Week 5 of the second 2025 Strength 2 lifting cycle. This is a deload week, and then next week, we will test our 1-rep back squat.
– Focus less on loading and more on moving the weight smoothly while maintaining sound technique.
– Rest as needed between sets.
Stamina I (2 Rounds for time)
2 sets for total time:
200-meter run
400-meter run
800-meter run
100-meter sprint
– Rest 1:00 between each distance.
– 23:00-30:00 (including rest).
– Run each distance as hard as you would in a workout.
– The longer the distance, the slower your pace. Try to hit these time goals:
– 200 meters in :45-1:15.
– 400 meters in 1:15-1:45.
– 800 meters in 3:00-4:00.
– 100 meters in :15-:30.
Modifications
Run | Distance, substitutions
Equipment Substitutions
1) C2 Bike | 400 m, 800 m, 1,600 m, 200 m
2) Row | 200 m, 400 m, 800 m, 100 m
3) Ski | 200 m, 400 m, 800 m, 100 m
Stretching (Checkmark)
1 set:
1:00 couch stretch/leg