BayWay CrossFit – CrossFit Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-40:00
Workout 1: Service Cup 3
50:00-75:00
Workout 2: Strength I
85:00-100:00
Workout 3: Accessory – 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)
2 sets:
1:00 bike, row, ski, or run
5 plank to downward dogs
10 banded pull-aparts
5 push-ups + look right and look left
10 banded pass-throughs
1 set:
20 mountain climbers
:30 jump rope
10 box step-up overs
:30 jump rope
10 box step-up overs
:30 jump rope
2 sets:
4 double-dumbbell box step-overs
6 dumbbell snatches
– Rest 1:00 between sets.
– Move through the first few sets of this warm-up, focusing on getting the body moving and increasing the range of motion.
– Work on finding your load for the dumbbell snatches and box step-overs
– Work on your pacing and breathing in the last two sets.
Service Cup 3 (Time)
6 rounds for time of:
8 double-dumbbell box step-overs (20/20 in) (35/50 lb)
12 single-dumbbell snatches (35/50 lb)
48 double-unders
– Rest exactly 1 minute between rounds.
Time cap: 20 minutes
Stimulus & Goals
– 15:00-20:00 (including rest). Advanced athletes could be a few minutes faster.
– Grippy triplet.
– Loading for the dumbbells should be light to moderate. Box step-overs will be more challenging than the snatches because of the two dumbbells versus one.
– Aim to complete a single round in 3:00 or less.
Strategy
– To conserve grip, consider switching hands on the snatches on the ground, and do your best to relax your arms on the jump rope.
– On the dumbbell box step-overs, begin changing directions on top of the box. This technique will reduce the time spent hanging onto the dumbbells and increase the pace of their reps.
Modifications
Dumbbell box step-over | Load, reps, height of the box, dumbbell lunge, box step-over (no dumbbells)
Dumbbell snatch | Load, reps, hang dumbbell snatch, dumbbell power clean (overhead limitation)
Double-under | Reps, 1-minute of attempts, single-unders, penguin taps
Snatch (Wave 1:
50% x 3
55% x 2
60% x 1
Wave 2:
55% x 3
60% x 2
60% x 1
Wave 3:
60% x 3
65% x 2
70% x 1″)
– Welcome to Week 5 of the second 2025 Strength 1 lifting cycle. This is a deload week, and then next week, we will test our 1-rep snatch.
– Use a recent max or heavy single for your percentages.
– If the percentage calls for more than a single rep, they are meant to be completed as unbroken, touch-and-go reps.
– Rest as needed between percentages and waves.
Accessory – I (Checkmark)
3 sets:
10 dumbbell windmills/arm
20 GHD hip extensions
:30 GHD hip extension hold
– Use a dumbbell or kettlebell load for the windmills that allows you to perform 10 unbroken reps.
– If you do not have a GHD, perform good mornings for the hip extensions and a plank hold for the hip extension hold.
Stretching (Checkmark)
Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll lats