BayWay CrossFit – CrossFit Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-35:00
Workout 1: 250815
45:00-65:00
Workout 2: Strength II
75:00-90:00
Workout 3: Accessory – I
95:00-105:00
Stretching
Focus
– Macro: Olympic lifting (lighter weight and larger sets)
– Expect to see more workouts that encourage you to hang on to the barbell for larger unbroken sets.
Include barbell cycling.
– We will also test a Grace, Open Test 18.1, Andi, and Fight Gone Bad as CAP benchmarks.
Warm-up (No Measure)
2 sets:
1:00 row, bike, or ski
10 alternating Spiderman stretches
10 push-ups to downward dog
200-meter jog
1 set:
20 mountain climbers
10 single-arm kettlebell swings/arm
1 set:
20 mountain climbers
50-m single-kettlebell suitcase carry (light weight)
5 kettlebell snatches
1 set:
50-m single-kettlebell suitcase carry (workout weight)
5 kettlebell snatches (workout weight)
– Use the first two sets to increase the range of motion and elevate your heart rate.
– In the next three sets, dial in your technique on the kettlebell snatches. Prioritize maintaining a sound receiving position for the kettlebell snatch.
250815 (AMRAP – Rounds and Reps)
AMRAP 12:
100-meter single-kettlebell suitcase carry (53/70 lb)
7 right-arm kettlebell snatches
7 left-arm kettlebell snatches
Stimulus & Goals
– 6-9 rounds.
– 1:30-2:00 per round.
– Unbroken suitcase carries in roughly 1:00 each round.
– Moderate-to-heavy kettlebell snatches in 2 sets or less per arm each round.
– This workout gets grippy quick; switch hands frequently.
Strategy
– Rest the kettlebell more than you think you need to because this workout will get grippy very quickly. Consider taking a quick 5-10 second break between each movement.
Modifications
Kettlebell suitcase carries | Load, distance, dumbbell suitcase carries
Kettlebell snatches | Load, dumbbell options, one-arm Russian kettlebell swings
Deadlift (On a 20:00 clock:
Build to a 1-rep-max deadlift)
– Welcome to week six of this 2025 Strength 1 lifting cycle. This is a test week. The goal is to build to a heavy 1-rep.
– Within the 20-minute clock, aim to complete 6-10 total lifts. Any more than 10 reps and you are not getting enough rest between lifts.
– Be sure to warm up to at least 50% of your recent 1-rep-max before starting the 20-minute clock.
Accessory – I (3 Rounds for weight)
3 sets:
10 single-dumbbell overhead squats (right arm)
10 GHD hip extensions
10 single-dumbbell overhead squats (left arm)
10 GHD back extensions
– Choose a dumbbell load that allows you to maintain solid mechanics. Keep your arms looked out over the middle of your body, and keep your heels down as you squat.
– Athletes with limited range of motion may need to use a very light load or scale to an overhead lunge.
– If a GHD is not available, perform good mornings with an empty barbell.
Stretching (Checkmark)
Accumulate:
1:00 foam roll upper back
1:00 double-forearm stretch