BayWay CrossFit – CrossFit Compete
Workout Order Notes (No Measure)
0:00-20:00
Warm-up
25:00-50:00
Workout 1: Strength I
60:00-75:00
Workout 2: 250707
85:00-115:00
Workout 3: Freestanding Handstand Push-up Practice
120:00-130:00
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
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
– Building up in load.
– Use the first 2 sets to elevate your heart rate and increase your range of motion.
– The middle set provides an opportunity to practice your technique with an empty barbell. Don’t rush here 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:
70% x 3
75% x 2
80% x 1
Wave 2:
75% x 3
80% x 2
80% x 1
Wave 3:
80% x 3
85% x 2
90% x 1)
– Welcome to week one of the next 2025 Strength 1 lifting cycle. The next four weeks will be dedicated to the clean and jerk following a wave-loading template. Week five will be a deload week, and then in week six, we will test our 1-rep clean and jerk.
– For the percentages, use a recent max or heavy single.
– 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.
250707 (Time)
5 rounds for time:
250/300-meter row
5 power cleans (125/185 lb)
Stimulus & Goals
– 9:00-14:00; potentially faster for advanced athletes.
– Heavy power cleans at a high heart rate; touch-and-go reps or fast singles.
– Push the pace on the rower.
– Interference with the row and clean combination.
Strategy
– Maintain a smooth pace on the rower so that you can get right to the barbell and begin attacking your reps. Find a pace that allows you to avoid long rest breaks.
Modifications
Row | Distance, 500/600-m C2 bike, 600/800-m Echo bike, 300-m run
Power clean | Load, hang power clean, dumbbell cleans.
Freestanding Handstand Push-up Practice (Checkmark)
Spend 20:00-30:00 practicing the following progression:
1) Headstand
2) Headstand with knees to chest
3) Kick to a handstand and hold
4) Kick to a handstand, hold, and lower back to the headstand
5) Multiple freestanding handstand push-ups
Stimulus & Goals
– Continue to build confidence in this movement and develop a better understanding of your body in space.
– This is an opportunity to practice complex skills in a low-intensity environment.
– Go as far as you can in the progression and stop where it becomes challenging. Over time, you will progress to the full movement as you develop the skills.
Strategy
– Perform all steps 1 foot from the wall with a mat for your head. Only use the wall if you lose balance as you work on a freestanding handstand and handstand push-up.
Headstand: Start in a frog stand and extend both legs above your body with your head and hands on the ground in the tripod position.
Headstand with knees to chest: Once in the headstand, slowly bring your knees to your chest and then re-extend them back above your body.
Kick to a handstand: Once in the headstand, bring your knees towards your chest in a controlled fashion. While extending your legs back above your body, think about driving your heels to the sky. As you drive your heels to the sky and you build momentum, press with your arms to complete the freestanding handstand.
Kick to a handstand, hold, and lower back to headstand: If you can’t hold a freestanding handstand, use the wall for assistance. Once you kick up, hold for a second or two, and then slowly bring your head back down to a headstand by bringing your head in front of your hands, and your feet/legs have a slight backward lean to counterbalance. This can also be completed with a leg or two on the wall for assistance.
Multiple [freestanding handstand push-ups]( The Freestanding Handstand Push-Up ): Once you have successfully made it back down to the headstand, attempt another kick-up.
Stretching (Checkmark)
1 set:
200-m jog
1:00 hamstring stretch/leg
1:00 forearm stretch/arm