BayWay CrossFit – CrossFit Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-30:00
Workout 1: 250804
40:00-60:00
Workout 2: Strength II
70:00-80:00
Workout 3: Skill I
85:00-95:00
Stretching
Focus
– Macro: Olympic lifting (lighter weight and larger sets)
– Expect to see more workouts that encourage you to hang on to the barbell for larger unbroken sets.
Include barbell cycling.
– We will also test a Grace, Open Test 18.1, Andi, and Fight Gone Bad as CAP benchmarks.
Warm-up (No Measure)
3 sets:
1:00 bike, row, or ski
10 good mornings
10 front squats
10 push presses
1 set:
5 shoulder presses
5 dip-stand (slow)
5 dip-stand (fast) (pull chin out of the way)
5 push presses
Every 2:00 x 3 sets:
5 push presses
100-meter run
– Build in load to your first working set.
– Use an empty barbell for the warm-up and push press work.
– Focus on fully extending your hips for all reps starting in the warm-up.
– For the build-up EMOM, work up to the weight you will use in the workout.
250804 (Time)
For time:
1-2-3-4-5-6-7-8-9-10
Push press (85/125 lb)
– Run 100 meters after each round.
Stimulus & Goals
– 6:00-10:00.
– Moderate push press load; no more than 2 breaks per set.
– Run efforts in under :30.-
– Moderate loading for shoulder and trunk stability accessory work.
Strategy
– Push the pace on the run, but slow down if you feel like you can’t immediately pick up the barbell for your next set of push presses.
– Set a goal to perform all unbroken push press sets.
Modifications
Push presses | Load, reps, dumbbell push presses, shoulder presses
Run | Distance, 200-m C2 bike or 250-m Echo bike
Deadlift (10-8-8-6-6 (deload))
– Welcome to week five of this 2025 Strength 2 lifting cycle. This is a deload week, and next week, we will test our 1-rep deadlift.
– Focus less on loading and more on moving the weight smoothly while maintaining sound technique.
– Rest as needed between sets.
Skill I (Checkmark)
EMOM 10:
2-4 bar muscle-ups
– Maintain a consistent number of bar muscle-ups throughout the entire EMOM.
– If you do not yet have bar muscle-ups, practice the most challenging pulling movement that you do have: chest-to-bar pull-ups, chin-over-bar pull-ups, or ring rows.
Stretching (Checkmark)
1 set:
1:00 Lat tricep stretch/arm