BayWay CrossFit – CrossFit Compete
Workout Order Notes (No Measure)
0:00-20:00
Warm-up
25:00-50:00
Workout 1: Strength I
60:00-70:00
Workout 2: 250718
80:00-85:00
Workout 3: Accessory – I
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 calf raises
10 plate toe taps
10 step-ups
10 drop-and-lands off the plate
5 step-ups + squat landing/leg
10 box jumps + step-down (alternating step-down leg)
5 box jumps + squat landing
5 box jumps + slow rebound
5 box jumps
1 set:
10 clean deadlifts
10 clean pulls
10 power cleans
10 touch-and-go power cleans from mid-shin
10 jump and lands (no bar; hands at shoulders)
10 jump, punch, and lands with arms extended overhead (no bar)
10 push jerks
10 clean and jerks
Every 2:00 for 5 sets:
2 clean and jerks
– Build in load.
– Use the first 2 sets to elevate your heart rate and increase range of motion.
– Use the middle set to practice your technique with an empty barbell. Move slowly and focus on hitting the proper positions.
– In the last 5 sets, increase the loading until you find your first working load.
Clean and Jerk (Clean and jerk
Wave 1:
72% x 3
77% x 2
82% x 1
Wave 2:
77% x 3
82% x 2
84% x 1
Wave 3:
82% x 2
87% x 1
92% x 1
Heavy single x 1)
– Welcome to week two of this 2025 Strength 1 lifting cycle. These four weeks will be dedicated to the clean and jerk following a wave-loading template. Week five will be a deload week, and then in week six, we will test our 1-rep clean and jerk.
– 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.
250718 (Time)
3 rounds for time:
9 hang power cleans (75/115 lb)
12 thrusters
15 lateral burpees over the bar
Stimulus & Goals
– 5:00-10:00.
– Light-to-moderate barbell loading.
– Hang power cleans and thrusters each in 2 sets or less.
– Each round in 3:00 or less.
– Repeat from 240809.
Strategy
– Aim to go right from your last hang power clean into the thrusters. If you have to break up the hang power cleans, do so on the eighth rep.
– Keep moving through the burpees. Breathe and get ready to pick up the barbell on the next set.
Modifications
Hang power cleans | Load, dumbbell hang power cleans
Thrusters | Load, dumbbell thrusters, dumbbell front squats (overhead limitation), dumbbell push presses (squatting limitation)
Burpees over the bar | Burpees in place, up-downs over the bar, up-downs in place
Accessory – I (8 Rounds for reps)
8 sets for total reps:
:20 GHD sit-ups
:10 rest
– Perform as many GHD sit-ups as possible in 20 seconds, rest for 10 seconds, and then repeat that for 8 rounds. This will get challenging, so be smart about how fast you start this workout and the total reps you accumulate.
– Athletes with limited GHD experience can shorten the range of motion or scale to weighted or unweighted AbMat sit-ups.
Stretching (Checkmark)
Accumulate:
1:00 foam roll upper back
1:00 double-forearm stretch