BayWay CrossFit – CrossFit Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-40:00
Workout 1: 250714
50:00-70:00
Workout 2: Strength II
80:00-95:00
Workout 3: Skill I
100:00-110:00
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:
1:00 row, bike, or ski
10 alternating Spiderman stretches
10 leg swings/leg (across body)
1 set:
:30 mountain climbers
10 push-ups to down dog
10 air squats
10 V-ups
1 set:
100-meter run
10 inchworms
10 hanging knee raises
1 set:
100-meter run
5 wall walks (half range of motion)
10 knees-to-armpits
1 set:
100-meter run
3 wall walks (full range of motion)
5 toes-to-bars
– Each warm-up set builds on the previous and gets more challenging. By the end, perform the movements that you’ll use in workout 1. If you get to a movement that is too difficult, simply go back to the previous one.
– Increase your pace on the run with each passing set.
250714 (Time)
For time:
400-meter run
30 toes-to-bars
400-meter run
10 wall walks
400-meter run
30 toes-to-bars
400-meter run
Stimulus & Goals
– 12:00-18:00.
– Moderate time domain pyramid-style
workout.
– Run efforts in 2:00 or less.
– 3+ wall walks per minute.
– Toes-to-bars in 3:00 or less.
– Retest from 240811.
Strategy
– Use the runs as recovery. Don’t push the pace unless you know you can keep moving on the toes-to-bars and wall walks.
– Instead, push the pace on the toes-to-bars and wall walks and try to get back on the run as quickly as possible, knowing that you can catch your breath.
Modifications
Run | Distance, substitutions
Toes-to-bars | Reps, knees-to-chest, hanging knee raises, V-ups, sit-ups
Wall walks | Reps, range-of-motion, inchworm + push-ups
Run substitutions | 500-m row or ski, 1,000-m C2 bike, 1,250-m Echo or Assault bike
Deadlift (4-4-4-4-4+)
– Welcome to week two of this 2025 Strength 2 lifting cycle, with four weeks dedicated to the deadlift following a progressive-loading template with decreasing reps and increasing loads. Week five will be a deload week, and then in week six, we will test our 1-rep deadlift.
– Use the same load for sets 4 and 5, but go for more than 4 reps in that final set without pushing to failure.
– Rest as needed between sets.
Skill I (Checkmark)
4 sets:
Handstand walk (150 ft)
– Rest 2:00-3:00 between sets.
– Set up a 150-ft course and walk as far as possible without breaking. If you need to do a couple of down-and-backs due to space, that is ok too.
– If you are unable to walk on your hands or you know you will struggle with the volume, reduce the distance of the walk or give yourself 1 minute to walk as far as you can. Scale to 50 alternating shoulder taps if you cannot walk on your hands.
Stretching (Checkmark)
1 set:
1:00 pigeon pose/leg
:30 calf stretch/leg