BayWay CrossFit – CrossFit Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-35:00
Workout 1: 250719 solo
45:00-65:00
Workout 2: Strength III
75:00-90:00
Workout 3: Accessory – I
95:00-105:00
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)
1 set:
3:00 row, bike, ski, or run
1 set:
:30 mountain climbers
5 inchworms + 1 push-up/rep
5 kettlebell windmills/arm
1 set:
:30 up-downs
:30 single-unders
10 single-arm kettlebell swings, right
10 single-arm kettlebell swings, left
1 set:
:30 lateral burpees over the kettlebell
:30 double-unders
20 kettlebell swings
2 sets:
:20 row
:20 double-unders
10 unbroken deadlifts
– Build in load.
– Rest 1:00 between sets.
– Row at a slow/moderate pace through the first 3 minutes to start getting warm.
– Use the kettlebell movements to warm up the posterior chain for the deadlifts.
– Focus on establishing a flat back with the kettlebell and driving through your heels.
– In the last two sets, increase the row pace and barbell loading to find your workout variations.
250719 solo (Time)
For time:
40/50-calorie row
150 double-unders
50 deadlifts (95/135 lb)
150 double-unders
40/50-calorie row
Stimulus & Goals
– 10:00-15:00.
– Row efforts in 3:00 or less.
– Double-unders in 2:00 or less.
– Deadlifts in 3:00 or less.
Strategy
– If you would like to perform the partner variation of this workout, check out the affiliate programming.
– Manage your pace on the rower so you can finish and get right to work on the jump rope.
– Remember to breathe and relax with the jump rope. Think about keeping your hands close to your sides.
– Expect to fatigue with the barbell; ensure you choose a light load that allows you to take a deep breath and get to work.
– When you get back to the rower at the end of the workout, empty the tank.
Modifications
Row | Distance, substitutions
Double-unders | Reps, timed attempts, high-jump single-unders, single-unders, 400-m run or ski
Deadlifts | Load, range of motion, sumo deadlifts, dumbbell variations
Row substitutions | 1,200-m run, 2,400/3,000-m C2 bike, 2,600/3,200-m Echo bike
Strength III (5 Rounds for weight)
5 sets:
5 bench presses
5 weighted dips
– Increase loading across as many sets as possible.
– Perform dips on rings or straight bars.
– Rest 2-3 minutes between sets.
– Do not push to failure unless you have a spotter. If you do not have a spotter, you can still perform the session, but leave some gas in the tank to avoid failure.
Modifications
Bench press | Load, dumbbell bench or floor press
Accessory – I (Time)
For time:
400-meter sled push (25/45 lb)
– Plan for this workout to take around 15 minutes.
– Choose a load that allows for a smooth, steady pace across the entire 400 meters. You may have to stop 2-3 times, but if you can go unbroken, go for it!
– If you do not have a sled, perform a weighted carry. Choose a load that allows you to complete at least 50 meters before dropping. Use a sandbag, D-ball, medicine ball, kettlebell, or dumbbell. To carry the load, you may hold it anywhere on your body.
Stretching (Checkmark)
1 set:
1:00 frog stretch
1:00 seated straddle stretch
1:00 seated butterfly stretch