BayWay CrossFit – CrossFit Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-35:00
Workout 1: 250425
45:00-75:00
Workout 2: Stamina I
85:00-95:00
Workout 3: Accessory – I
100:00-110:00
Stretching
Focus
– Macro: Endurance and stamina
– Expect to see more workouts that challenge your ability to maintain a sustainable effort across longer durations. This is the exact opposite of the month of March.
– We will also test Kelly, Andi, and Fight Gone Bad.
Warm-up (No Measure)
3 sets:
:30 row (easy pace)
15 band pull-aparts
10 scap pull-ups
5 strict presses with a :03 pause at the top
– Use an empty bar or light load.
1 set:
:30 row (moderate pace)
10 seated leg raises
10 push-ups
10 box step-ups
1 set:
:30 row (fast pace)
10 jumping ring dips
:20 L-sit hold (knees bent)
10 dumbbell lunges
2 sets:
:30 row (workout pace)
5 ring dips
:10 L-sit hold
5 dumbbell box step-overs
:10 hang from the pull-up bar
– Use the first part of the warm-up to mobilize and strengthen the pressing position.
– Take your time building to the ring dips. Scale the reps or movements as needed.
– After the warm-up, take a few minutes to let your body recover before starting the workout.
250425 (AMRAP – Rounds and Reps)
AMRAP 12:
10 ring dips
:20 L-sit hold
10 dumbbell box step-overs (20/20 in) (35/50 lb)
:20 hang from the pull-up bar
– Use two dumbbells.
Stimulus & Goals
– 3-6 rounds.
– Shorter duration holds to encourage athletes to go unbroken.
– Ring dips in 3 sets or less.
– Find hold and hang options that allow for unbroken efforts in the warm-up and 2 sets or less in the workout.
Strategy
– Break the ring dips into sets that allow you to complete the L-sit hold in 2 sets or less.
– Remember to breathe through the box step-overs and the hang. This is a place where you can catch your breath and prepare for the next round.
Modifications
Ring dips | Reps, foot-assisted ring dips, push-ups from the knees
L-sit hold | Duration, bend one or both legs, tuck hold, plank hold
Dumbbell box step-overs | Load, box height
Hang from pull-up bar | Duration, foot-assisted hang
Stamina I (Time)
4 sets:
500-meter easy-to-moderate pace
500-meter sprint pace
1000-meter standing bike
3:00 rest
Stimulus & Goals
– 22:00-27:00.
– Conditioning through various places and positions on the bike.
– :40-:55 on the 500-meter sprints.
– No more than 4:30 spent on any interval.
Strategy
– Start at a conversational pace and build into a full sprint.
– Seamlessly perform the entire interval as one cohesive ride without stopping to transition to the next position.
– 500 meters | easy to moderate pace, target time = 1:00-1:20
– 500 meters | sprint pace, target time = :40-:55
– 1000 meters | standing bike pace, target time = 1:40-2:05
Modifications
Bike | Row or ski (half the distance)
Accessory – I (Checkmark)
EMOM 10:
Min. 1 | 20 GHD sit-ups
Min. 2 | 10 strict pull-ups
– All GHD sets should be unbroken.
– If you have not been training consistently on the GHD, scale range of motion to parallel and reduce reps to 10-15.
– Scale the pull-ups to complete the 10 reps in 2 sets or less. If necessary adjust the reps or use an assistance band.
– If you don’t have a GHD, perform weighted sit-ups (14/20 lb).
Stretching (Checkmark)
Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll calves