BayWay CrossFit – CrossFit Compete
Workout Order Notes (No Measure)
0:00-20:00
Warm-up
25:00-35:00
Workout 1: 250619
50:00-75:00
Workout 2: 250620
85:00-105:00
Workout 3: Strength II
110:00-120:00
Stretching
Focus
-Macro: Lifting Heavy
– Expect to see heavy loading and opportunities to lift heavier relative to your capacity.
– We will also test a 1-rep-max deadlift, Diane, and Linda as CAP benchmarks.
Warm-up (No Measure)
3 sets:
:30 jumping jacks
:30 mountain climbers
3 sets:
5 inchworms
5 push-ups
10 alternating Cossack squats
5 pause kettlebell goblet squats
5 kettlebell goblet squats
1 set:
10 kip swings
8 kipping knee raises
6 kipping knees-to-chests
4 toes-to-bars
1 set:
5 deadlifts
5 muscle cleans
5 hang power cleans
5 pause front squats
5 front squats
– Use an empty barbell.
3-4 sets:
3-5 toes-to-bars
4 front squats
– Use workout variations.
– Build to workout weight
– Elevate your heart rate while warming up your shoulders, hip flexors, and ankles with the first 3 sets of conditioning intervals. There is no rest between movements.
– Slow down to stretch out your hamstrings, chest, and inner thighs as you warm up your squat with the second 3 sets of work. Increase load on the kettlebell goblet squats as desired.
– Move through a quick toes-to-bar progression to work on the rhythm of your kip. Warm up the clean and front squat with an empty bar while practicing keeping your heels down and elbows up.
– Build to workout weight by performing a few toes-to-bars and 4 front squats. You may squat clean the first rep, immediately transition from the pull-up bar to the barbell, and rest as needed between sets.
250619 (Time)
For time:
24-18-12
Toes-to-bars
12-9-6
Front squats (135/205 lb)
Stimulus & Goals
– 5:00-10:00.
– Toes-to-bars in 4 sets or less; 24 reps in 2:00 or less.
– Front squats in 3 sets or less; 12 reps in :90 or less.
– Descending couplet with heavy loading to support June’s heavy lifting focus.
Strategy
– Find a pace that feels like you are power walking through the first round by taking rest breaks that are about 5 seconds shorter than you want to take.
– For the first and second rounds, choose to break when you feel you have 1-3 good reps left in the set; don’t wait to break until you have to work through a strenuous or technically unsound rep.
– For the last round, if you feel you have the energy, go out on a limb and work through larger sets. If you’re feeling considerably fatigued, continue to take rest breaks as needed to maintain quality mechanics.
– Consider completing each round of reps with sets that descend in volume. For example, complete the 24 toes-to-bars in sets of 10, 8, and 6 or 8, 6, 4, and 4 so that the work feels a little easier each time.
Modifications
Toes-to-bars | Reps, knees-to-chest, hanging knee raises, lying leg raises
Front squats | Load, reps, back squats, dumbbell goblet squats
250620 (Time)
For time:
Handstand walk (100 ft)
1,000-meter row
30 handstand push-ups
1,000-meter row
10 wall walks
1,000-meter row
Stimulus & Goals
-16:00-22:00.
– Handstand walks in 1:00-3:00.
– Handstand push-ups in 1:00-3:00.
– Wall walks in 1:00-3:00.
– Each row in 3:30-5:00.
Strategy
– Begin each handstand movement with a large chunk of work. Then, continue with smaller sets and shorter rest breaks until completing all the work.
– Row at a moderate pace for the first and second time on the rowing machine. Then, treat the third and final row like a 1,000-meter time trial to finish the workout at the fastest pace you can manage!
– Expect interference to accelerate your fatigue on the handstand movements. If you’re proficient on your hands, choose set ranges and rest breaks to maximize your overall speed. If not, consider reducing volume or modifying movements to maintain quality mechanics as you practice each movement under fatigue.
Modifications
Handstand walk | Distance, handstand shoulder taps, pike shoulder taps, plank shoulder taps
Row | Distance, 2,000-m bike, 1,000-m ski, 800-m run, or 2,500-m air bike
Handstand push-ups | Reps, range of motion, pike push-ups, push-ups from the knees
Wall walks | Range of motion, reps, inchworms
Front Squat (10-8-8-6-6)
– Welcome to week five of the 2025 Strength 2 lifting cycle. This is a deload week, and then next week, we will test our 1-rep front squat.
– Focus less on loading and more on moving the weight smoothly while maintaining sound technique.
– Rest as needed between sets.
Stretching (Checkmark)
1 set:
1:00 lacrosse ball tricep/side
1:00 lacrosse ball shoulder/side