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: 250830
90:00-100:00
Workout 3: Accessory – I
105:00-115:00
Stretching
Focus
– Macro: Olympic lifting (lighter weight and larger sets)
– Expect to see more workouts that encourage you to hang on to the barbell for larger unbroken sets.
Include barbell cycling.
– We will also test a Grace, Open Test 18.1, Andi, and Fight Gone Bad 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 (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 two 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.
250830 (Time)
5 rounds for time:
25 bar-facing burpees
15 deadlifts (125/185 lb)
10 strict pull-ups
Stimulus & Goals
– 15:00-20:00.
– Longer task priority triplet.
– Light-to-moderate deadlifts; 1-2 sets per round.
– Burpees in 2:00 or less.
– Pull-ups in 1:00 or less.
Strategy
– Stay steady and smooth on the bar-facing burpees.
– Break the pull-ups into manageable sets. Consider fast sets of 3 reps with quick breaks in between sets.
– Perform unbroken deadlifts if possible; otherwise, consider breaking into sets of 8/7 or 10/5.
Modifications
Bar-facing burpees | Burpee + step-overs, up-down + step-overs, burpees in place, up-downs in place
Deadlifts | Load, range of motion, sumo deadlifts, dumbbell variations
Strict pull-ups | Reps, foot-assisted pull-ups, banded strict pull-ups, ring rows
Accessory – I (Checkmark)
Accumulate:
3:00 L-sit hold
– Perform the L-sit stabilizing on a pair of parallettes, hanging from a pull-up bar, or working with any variation that allows you to get yourself off the ground.
– Use the same variation for the entire 3 minutes that allows you to hold the L-sit for at least 10 seconds and no longer than 40 seconds.
– Rest as needed, but pick up where you left off until you accumulate 3 minutes of work.
Stretching (Checkmark)
Accumulate:
1:00 foam roll quad/leg
1:00 foam roll lats/arm