BayWay CrossFit – CrossFit Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-30:00
Workout 1: 250908
40:00-60:00
Workout 2: Accessory – I
70:00-85:00
Workout 3: Accessory – II
90:00-100:00
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)
2 sets:
5 scap pull-ups
10 kip swings
10 air squats
30 jumping jacks
2 sets:
10 front squats (empty barbell)
2-5 strict pull-ups
30 skier jacks
1 set:
5 front squats (65/95 lb)
4 pull-to-stands
200-meter jog
1 set:
5 front squats (95/135 lb)
1 rope climb
200-meter jog
2 sets:
3 front squats (125/185 lb)
1 rope climb
– Rest :30 between sets.
– Use this progressive warm-up to gradually build to the full movements in the workout. If you reach a movement you cannot perform, return to the movement in the previous set.
– The loading on the barbell is only a recommendation. Make appropriate jumps based on your capacity.
– In the last two sets of the warm-up, practice the movements as you will be performing them in the workout.
250908 (Time)
For time:
5 rope climbs (15/15 ft)
12 front squats (125/185 lb)
4 rope climbs
9 front squats
3 rope climbs
6 front squats
2 rope climbs
3 front squats
1 rope climb
1 front squat
Stimulus & Goals
* 7:00-11:00.
* Come off the rope at the bottom of each rope climb and get back on quickly.
* Front squats in 1-2 sets.
Strategy
* Don’t attempt a rope climb unless you are confident you will make it to the top and can come safely back down. Missed reps will cost precious time.
* No need to rush the front squat reps. The workout is all about your rope climb pace. Focus on smooth squat reps and your breathing.
Modifications
**Rope climbs** | Reps, height, pull-to-stands, ring rows
**Front squats** | Load, reps, goblet squats
Accessory – I (Time)
21-15-12-9-6-3 reps for time:
Strict ring dips
– Perform a sled pull after every round (100 ft).
– Use a sled pull load that forces you to grind to get the effort done! Attach a rope or a ring with a strap to the sled and backpedal.
– You should be able to complete the round of 21 ring dips in 5 sets or less. If this seems unrealistic, scale the reps or perform the reps with foot or band assistance.
– Complete the workout 20 minutes or less. Advanced athletes should push to finish in under 15 minutes.
Accessory – II (5 Rounds for reps)
EMOM 15:
Min. 1 | :40 dumbbell Romanian deadlifts (35/50 lb)
Min. 2 | :40 hollow hold
Min. 3 | :40 banded side steps
– Finish off your core and posterior chain with 15 minutes of 40 seconds of work followed by 20 seconds of rest. During the work intervals, move with purpose and control. Take your time and feel which muscles you’re recruiting as you focus on completing the best range of motion possible. The dumbbell weight for today should be light to moderate.
Stretching (Checkmark)
Accumulate:
2:00 forearm stretch, front
2:00 forearm stretch, back
2:00 foam roll lats/side