BayWay CrossFit – CrossFit Compete
Workout Order Notes (No Measure)
0:00-20:00
Warm-up
25:00-50:00
Workout 1: Strength I
60:00-80:00
Workout 2: 250901
90:00-105:00
Workout 3: Strength III
110:00-120:00
Stretching
Focus
– Macro: Classic Benchmarks
– Expect to see more classic CrossFit benchmarks.
– We will test Fran, Annie, and Cindy as CAP benchmarks.
Warm-up (No Measure)
1 set:
3:00 run, row, bike, or ski
2 sets:
:20 jumping jacks
10 alternating Cossack squats
:20 mountain climbers
10 counterbalance squats
1 set:
10 snatch deadlifts
10 snatch deadlifts to mid-thigh
10 snatch deadlift and shrugs
10 muscle snatches
10 overhead squats
10 hang squat snatches
10 squat snatches
3 sets:
3 snatches
– Build to workout load.
– Use the first three sets to move through full range of motion and elevate your heart rate.
– Focus on technique with an empty barbell in the fourth set, using the movement that you will perform in workout one.
– After finishing the empty barbell work, take a few minutes to build up to your starting workout weight.
Snatch (Wave 1:
72% x 3
77% x 2
82% x 1
Wave 2:
77% x 3
82% x 2
84% x 1
Wave 3:
82% x 2
87% x 1
92% x 1
Heavy single x 1 )
– Welcome to week three of this 2025 Strength 1 lifting cycle, where we’ll continue following the same wave-loading template as our previous cycle. Week five will be a deload week and then in week six, we will test our 1-rep snatch.
– 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.
250901 (Time)
3 rounds for time of:
800-meter run
30 alternating dumbbell snatches (35/50 lb)
Stimulus & Goals
* 13:00-20:00.
* Each run in 3:00-5:00.
* Snatches in 1:00-2:00 and 3 sets or less.
* Low-skill conditioning workout.
Strategy
* Pace the run to allow for unbroken dumbbell snatch sets. If you can maintain unbroken snatches with relative ease, push the pace on the run.
Modifications
Run | Distance, machine substitutions
Dumbbell snatches | Reps, load, hang dumbbell snatches, Russian kettlebell swings
Run substitutions | 1,600/2,000-m C2 bike, 1,750/2,500-m Echo bike, 800/1,000-m row or ski
Strength III (3 Rounds for weight)
3 sets for load:
10 weighted strict dips
20 double-dumbbell bench presses
1:30 plank hold
– Rest 2:00-3:00 between sets.
– Use loads that allow you to complete the reps in 1-3 sets.
– Increase or decrease the loading for each set as needed.
– Perform ring dips or straight bar dips.
– If you are unable to add load to the dips, perform unweighted reps or use a band or feet for assistance.
– Hold the plank on the forearms or hands.
Stretching (Checkmark)
1 set:
1:00 couch stretch/leg
1:00 calf stretch/leg