BayWay CrossFit – CrossFit Compete
Workout Order Notes (No Measure)
0:00-20:00
Warm-up
25:00-50:00
Workout 1: Strength I
60:00-75:00
Workout 2: 250613
85:00-100:00
Workout 3: GHD Turkish Twist
105:00-115:00
Stretching
Warm-up (No Measure)
1 set:
3:00 run, row, bike, or ski
2 sets:
:20 jumping jacks
10 alternating Cossack squats
:20 mountain climbers
10 counterbalance squats
1 set:
10 snatch deadlifts
10 snatch deadlifts to mid-thigh
10 snatch deadlift and shrugs
10 muscle snatches
10 overhead squats
10 hang squat snatches
10 squat snatches
3 sets:
3 snatches
– Build to workout load.
* Use the first three sets to move through full range of motion and elevate your heart rate.
* In the fourth set, focus on technique with an empty barbell using the movement that you will perform in workout one.
* After finishing the empty barbell work, take a few minutes to build up to your starting workout weight.
Snatch (Wave 1:
75% x 3
80% x 2
85% x 1
Wave 2:
80% x 2
85% x 2
90% x 1
Wave 3:
85% x 1
90% x 1
95% x 1
Heavy Single x 1 )
* Welcome to week four of this 2025 Strength 1 lifting cycle, where we’ll continue following the same wave-loading template as our previous cycle. Next week will be a deload week, and then in week six, we will test our 1-rep snatch.
* For the percentages, use a recent max or heavy single.
* 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.
250613 (Checkmark)
EMOM 15:
8 burpees
8 wall-ball shots (14/20 lb) (9/10 ft)
Stimulus & Goals
* Consistency- and stamina-building effort.
* Choose a rep count that allows at least :10 to rest each minute.
* Unbroken wall-ball shots.
* Workout ends if the work is not completed within the minute; all athletes stop at 15:00.
* Advanced athletes could try 10/10.
Strategy
* Push the pace from the start and hang on. Give yourself as much rest as possible for as long as possible.
* Think about catching the medicine ball and pulling yourself down to the bottom of the squat as quickly as you can.
Modifications
Burpees | Reps, up-downs, burpees to an elevated surface
Wall-ball shots | Reps, load, target height, dumbbell push presses, med-ball squats
GHD Turkish Twist (Checkmark)
EMOM 15:
Minute 1 | 10 GHD back extensions
Minute 2 | 20 Russian twists (14/20 lb)
Minute 3 | 1 kettlebell Turkish get-up/side (35/50 lb)
Stimulus & Goals
* Lower-intensity skill session
* Try to go unbroken in all movements
Strategy
* Watch the Back Extension and Turkish Get-up videos to better understand each movement.
* During the back extension, think about starting at your head and flexing one vertebra at a time until you reach your lower lumbar. Then, extend each vertebra one at a time until you make it back to your head. These reps are controlled and may be relatively slow as you focus on quality technique.
* During the Turkish get-ups, keep an eye on the object the entire time to help you maintain stability and control.
Modifications
GHD back extension | Standing back extensions, GHD hip extensions, good mornings (loaded or unloaded)
Russian twists | Load
Turkish get-ups | Load
Stretching (Checkmark)
Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll calves