BayWay CrossFit – CrossFit Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-35:00
Workout 1: 250407
45:00-65:00
Workout 2: Strength II
75:00-90:00
Workout 3: Accessory – I
95:00-105:00
Stretching
Focus
– Macro: Endurance and stamina
– Expect to see more workouts that challenge your ability to maintain a sustainable effort across longer durations. This is the exact opposite of the month of March.
– We will also test Kelly, Andi, and Fight Gone Bad.
Warm-up (No Measure)
On a 5:00 clock:
:40 easy row
:20 hard row
– No rest between changes in pace.
3 sets:
7 plate squats
7 hanging knee raises
:20 PVC front squat hold
3 sets:
3 knees-to-elbows
5 front squats
– Build in load to your first working set.
– Use the 5-minute clock to elevate your heart rate and get a little out of breath.
– Dial in your squat technique through the next 3 sets, holding for 20 seconds at the bottom of the PVC front squat hold.
– In the final 3 sets, increase the load until you reach your workout weight.
250407 (Time)
21-18-15-12-9 reps for time of:
Knees-to-elbows
Front squats (75/115 lb)
Stimulus & Goals
– 12:00-15:00, advanced athletes may go faster.
– Knees-to-elbows and front squats each in 2 sets or less per round.
– Designed to tax and strengthen the midline.
Strategy
– This is a good workout to test your capacity with unbroken sets. Aim to give each set a fair push and try to go unbroken.
– The front squats may get challenging but aim to keep the barbell on your shoulders and simply slow your pace to keep moving.
Modifications
Knees-to-elbows | Reps, hanging knee raises, sit-ups
Front squats | Load, reps
Deadlift (Strength II
Shoulder press
5-5-5-5-5+)
– Welcome to week one of the next 2025 Strength 2 lifting cycle where we will focus on the shoulder press.
– 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.
Accessory – I (5 Rounds for weight)
5 sets for completion:
Sandbag carry (100/150 lb) (100 ft)
10 heavy Russian kettlebell swings
– Rest 1:00 between sets.
– This should feel like a mini workout that elevates the heart rate with relatively heavy loads; push yourself to move quickly.
– Use a sandbag carry load that gets challenging by the end of the 100 feet, but can always be done unbroken.
– Use a heavier-than-usual kettlebell load for the swings.
– Swing the kettlebell to anywhere around shoulder height.
Stretching (Checkmark)
1 set:
1:00 foam roll quads
1:00 couch stretch/side