BayWay CrossFit – CrossFit Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-40:00
Workout 1: 250512
50:00-70:00
Workout 2: Stamina I
80:00-100:00
Workout 3: Accessory – I
105:00-115:00
Stretching
Focus
– Macro: Murph Prep
– Expect to spend the month preparing for the Hero workout, Murph. You will see an increase in volume with movements like running, pull-ups, push-ups, and squats (not always together).
– We will also test Cindy as a CAP benchmark.
Warm-up (No Measure)
1 set:
2:00 run, row, bike, or ski
3 sets:
5 air squats
3 strict pull-ups
5 sit-ups
3 lying pull-to-stands
2 sets:
:20 rope climb
:10 rest
:20 walking lunges
:10 rest
:20 hollow rocks
:10 rest
– In today’s warm-up, focus on moving your body through a full range of motion and building up to the workout movements.
– In the 20 seconds of work, complete no more than 10 walking lunges, 10 hollow rocks, and 1 rope climb.
250512 (Time)
7 rounds for time:
2 rope climbs (15/15 ft)
20 walking lunges
20 hollow rocks
Stimulus & Goals
– 15:00-22:00.
– All rounds in 2:00-3:00.
– First 4 rounds unbroken.
Strategy
– Only climb the rope if you know you can get to the top and back down safely.
– Slow is smooth and smooth is fast in a workout like this. Rushing may cause you to fail a rope climb or make mistakes in your climbing hook, ultimately slowing you down.
Modifications
Rope climbs | Height, pull-to-stands
Walking lunges | Reps, reverse lunges, low-box step-ups
Hollow rocks | Reps, tuck one or both legs
Stamina I (Calories)
10 sets for calories:
:30 bike at 60 RPMs
:20 bike at 70 RPMs
:10 bike at 80+ RPMs
1:00 bike at sub-60 RPMs
– Use a C2 bike, assault bike, or Echo Bike.
– Try for 150 or more calories across the entire effort.
Accessory – I (10 Rounds for time)
Every 2:00 for 10 sets:
50-meter sled sprint
– Focus on moving the sled as fast as possible through the entire 50-meter effort.
– Add as much weight to the sled as you want as long as you can maintain a jog.
Stretching (Checkmark)
Accumulate:
1:00 banded shoulder stretch/side