BayWay CrossFit – CrossFit Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-35:00
Workout 1: 250920
45:00-55:00
Workout 2: 250921
65:00-80:00
Workout 3: Accessory – I
85:00-95:00
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:
:10 jumping jacks, slow
:10 jumping jacks, moderate
:10 jumping jacks, fast
:30 alternating reverse lunges
:30 ring rows
1 set:
100-meter jog
10 alternating plank reach-throughs
5 small kip swings + 5 big kips
1-3 strict pull-ups
1 set:
100-meter jog
3 kipping pull-ups
10 alternating Samson stretches
3 chest-to-bar pull-ups
1 set:
100-meter jog
1-3 bar muscle-ups
– Rest no more than 15 seconds between movements.
– This warm-up builds to the bar muscle-up. If you get to a movement that you cannot perform, go back to your last successful movement.
250920 (5 Rounds for time)
Every 3:00 for 5 sets:
200-m run
7 pull-ups
5 chest-to-bar pull-ups
3 bar muscle-ups
Stimulus & Goals
– All rounds under 2:00; 1:00+ of rest.
– Runs in :40-1:00.
– All movements completed unbroken.
– Score is slowest time.
Strategy
– If you are using the butterfly kip, practice transitioning into the gymnastics kip from the butterfly to transition into the bar muscle-ups.
– Manage your pace on the run to account for grip fatigue. Slow down a little bit to give yourself more time to recover.
Modifications
Run | Distance, substitutions
Chin-over bar pull-up | Reps, jumping chin-over-bar pull-ups
Chest-to-bar pull-up | Reps, jumping chest-to-bar pull-ups
Bar muscle-up | Reps, chin-over-bar pull-ups, ring rows
250921 (AMRAP – Rounds and Reps)
AMRAP 12:
15 deadlifts (95/135 lb)
10 push presses
5 strict handstand push-ups
Stimulus & Goals
– 5-9 rounds.
– Light-to-moderate barbell load.
– Deadlifts in :20-1:00.
– Push presses in :10-:30.
– Strict handstand push-ups in :10-1:15.
– Retest from June 29, 2024.
Strategy
– Perform unbroken deadlifts in every set. If you can transition directly into the push presses, that is next level!
– Avoid going to failure on the handstand push-up early in the workout. Manage your reps if they begin to get challenging. Then, toward the end of the workout, you can push your threshold.
Modifications
Deadlift | Load, kettlebell sumo deadlift
Push press | Load, shoulder presses, dumbbell push press
Strict handstand push-up | Reps, pike push-up, push-up, push-up from the knees
Accessory – I (Checkmark)
4 sets:
100-ft sandbag carry (100/150 lb)
1:00 flutter kicks
– Rest 2:00 between sets.
– Set up a 100-ft course.
– The sandbag carry should be challenging. Hold the sandbag against your chest or stomach as you walk. Adjust the weight as needed. If the prescribed load isn’t challenging enough, feel free to add more weight.
– Replace the sandbag with a double-kettlebell front rack carry.
– Challenge yourself to keep moving on the flutter kicks for the entire minute.
Stretching (Checkmark)
Accumulate:
1:00 banded shoulder stretch/arm