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BayWay CrossFit – CrossFit Compete
Workout Order Notes (No Measure)
0:00-20:00
Warm-up
25:00-50:00
Workout 1: Strength I
60:00-70:00
Workout 2: 250728
80:00-110:00
Workout 3: Stamina I
115:00-125:00
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:
10 calf raises
10 plate toe taps
10 step-ups
10 drop-and-lands off of the plate
5 step-ups + squat landing/leg
10 box jumps + step-down (alternating step-down leg)
5 box jumps + squat landing
5 box jumps + slow rebound (only for those who intend to rebound)
5 box jumps
1 set:
10 clean deadlifts
10 clean pulls
10 power cleans
10 touch-and-go power cleans from mid-shin
10 jump and lands (no bar; hands at shoulders)
10 jump, punch, and lands with arms extended overhead (no bar)
10 push jerks
10 clean and jerks
Every 2:00 for 5 sets:
2 clean and jerks
– Build in load.
– Use the first two sets to elevate your heart rate and increase your range of motion.
– Use the middle set to practice your technique with an empty barbell. Move slowly and focus on hitting the proper positions.
– In the last 5 sets, increase the loading until you find your first working load.
Clean and Jerk (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. Next week will be a deload week and then in week six, we will test our 1-rep clean and jerk.
– Use a recent max or heavy single for your percentages.
– 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.
250728 (AMRAP – Rounds and Reps)
AMRAP 9:
30 double-unders
3 shoulder presses (95/135 lb)
Stimulus & Goals
– 7-12 rounds.
– Double-unders in :15-:45.
– Unbroken shoulder presses for most of the workout.
– High demand on upper-body stamina at a moderate-to-heavy load.
Strategy
– Pace the double-unders and overall speed of each round to maintain unbroken shoulder presses and reduce failed reps.
Modifications
Double-unders | Reps, attempts, single-unders, substitutions
Shoulder presses | Load, dumbbell options
Stamina I (Time)
3 sets:
500-400-300-200-100-meter ski
– Rest :30 between efforts, and rest 3:00 between sets.
Stimulus & Goals
– 25:00-30:00.
– 1 set is 1,500 meters.
– Building volume and capacity through shorter more intense ski intervals.
Strategy
– Shoot for no more than a 1-minute difference between sets 1 and 3.
– Let the two intervals below serve as a guideline when you are working on being consistent with your sets. In the shorter intervals, you will be able to push a little harder than on the longer ones. Remember, the overall goal is consistency with these sets, so choose a pace and try to hold it.
– 200-meter interval time goals: 1:42/500 m is :40.8 / 1:50/500 m is :44 / 2:00/500 m is :48.
– 400-meter interval time goals: 1:42/500 m is 1:21.6 / 1:50/500 m is 1:28 / 2:00/500 m is 1:36.
Modifications
Ski | Row (same distance)
Stretching (Checkmark)
1 set:
:45 lacrosse ball shoulder mash/side
1:00 tabletop stretch