BayWay CrossFit – CrossFit Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-30:00
Workout 1: 250711
40:00-60:00
Workout 2: Strength II
70:00-85:00
Workout 3: Bike Conditioning
90:00-100:00
Stretching
Focus
– Macro: High Skill
– Expect to see more workouts with higher-skill gymnastics and weightlifting (i.e. squat snatch, muscle-ups, handstand walks, etc.).
– We will also test a 1-rep-max snatch and Nancy as CAP benchmarks.
Warm-up (No Measure)
2 sets:
:10 jumping jacks, slow
:10 jumping jacks, moderate
:10 jumping jacks, fast
:30 alternating back-step lunges
:30 ring rows
1 set:
30 mountain climbers
10 air squats
10 box step-ups
:30 plank hold
1 set:
30 mountain climbers
10 box jumps
10 air squats
1 set:
5 small kip swings + 5 big kips
1-3 strict ring pull-ups
3 kipping ring pull-ups + 3 chest-to-bar ring pull-ups
1-3 ring muscle-ups
2 sets:
3 box jump-overs
1-2 ring muscle-ups
– rest :30-1:00 between sets.
– Increase the difficulty of the lunges and ring rows in the second set.
– Build to the ring muscle-up and perform at least 2 sets of practice reps, working on keeping the legs straight longer.
– If you do not have a ring muscle-up, perform low-ring transitions and increase the difficulty as needed.
250711 (Time)
7 rounds for time:
5 box jump-overs (24/30 in)
3 ring muscle-ups
Stimulus & Goals
– 7:00-11:00; sub-5:00 for advanced athletes.
– High-skill gymnastics movement paired with high box jump overs.
– Minimal interference from the jumps should allow for unbroken sets of muscle-ups for at least the first few rounds.
Strategy
– Breathe on the box jump-overs and move at a pace that allows you to maintain unbroken muscle-ups.
– If necessary, rest before jumping up on the rings. Waiting another 10 seconds to ensure unbroken reps will make a huge difference.
Modifications
Box jump-overs | Box height, step-overs, step-ups
Ring muscle-ups | Reps, low-ring muscle-up transitions
Deadlift (5-5-5-5-5+)
– Welcome to week one of the next 2025 Strength 2 lifting cycle. The next four weeks will be dedicated to the deadlift following a progressive-loading template with decreasing reps and increasing loads. Week five will be a deload week, and then in week six, we will test our 1-rep deadlift.
– Use the same load for sets 4 and 5, but go for more than 5 reps in that final set without pushing to failure.
– Rest as needed between sets.
Bike Conditioning (12 Rounds for calories)
12 rounds for calories:
:30 bike
:30 rest
Stimulus & Goals
– 8-10+ calories per round.
– Built-in rest allows you to hit the :30 of work hard every round.
– Test redline.
Strategy
– Expect some fall-off in the final rounds, but try to keep pushing all the way through.
– Test your capacity and push that red line.
– Make the most of recovery time, using the 30 seconds of rest to slow your heart rate and control your breathing.
Modifications
Bike | Row or ski for calories
Stretching (Checkmark)
1 set:
1:00 foam roll calf/leg
1:00 lat stretch/side