BayWay CrossFit – CrossFit Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-40:00
Workout 1: 250614
50:00-70:00
Workout 2: Strength II
80:00-95:00
Workout 3: Accessory – I
100:00-110:00
Stretching
Warm-up (Checkmark)
1 set:
400-meter jog
50 mountain climbers
10 Kang squats (unloaded)
10 Cossack squats
10 scorpions
10 leg swings/leg
1 set:
50 mountain climbers
10 alternating Samson stretches
10 ring rows
:30 plank hold
10 kettlebell deadlifts
10 sit-ups
10 pull-to-stands
10 single-arm Russian kettlebell swings/arm
2 sets:
1 rope climb
100-meter run
5 AbMat sit-ups
5 kettlebell swings
– Rest 1:00 between sets.
– Use workout variations.
* Use the first two sets to move your body through full range of motion and elevate your heart rate.
* Use the final two sets to practice your rope climb and find your kettlebell workout load.
250614 (AMRAP – Rounds and Reps)
AMRAP 20:
2 rope climbs (15/15 ft)
100-meter run
20 AbMat sit-ups
100-meter run
20 kettlebell swings (35/53 lb)
Stimulus & Goals
* 4-6+ rounds.
* Each round in 5:00 or less.
* Kettlebell swings in 2 sets or less.
Strategy
* Run at a pace that allows you to move quickly through the other three movements.
* Focus on your leg drive during the kettlebell swings and try to let your grip recover.
* On each rope climb, focus on establishing your hook before pulling to avoid burning out your arms.
Modifications
Rope climbs | Reps, height, pull-to-stands
Run | Substitutions
AbMat sit-ups | Reps, feet-anchored sit-ups, plank holds
Kettlebell swings | Load, reps, range of motion
Run substitutions | 200/150-m C2 bike, 250/300-m Echo bike, 100/150-m row or ski
Front Squat (Front squat
2-2-2-2-2+)
* Welcome to week four of the next 2025 Strength 2 lifting cycle, where we’ve shifted from the shoulder press to the front squat.
* Use the same load for sets 4 and 5, but go for more than 2 reps in that final set without pushing to failure.
* Rest as needed between sets.
* Consider reducing the load in this effort based on your involvement in the Community Cup.
Accessory – I (AMRAP – Reps)
EMOM 12:
Minute 1 | 1:00 double-unders (heavy rope)
Minute 2 | 1:00 ski
* Score is your total double-unders and calories.
* Use a heavy rope if available.
* Consistent pacing and reps.
* Pick a maintainable ski pace that is just faster than a recovery pace. Avoid skiing so fast that you cause significant fatigue for the double-unders. Shoot to maintain a similar score across all rounds vs. starting with a high rep count and then dropping off.
Modifications
Double-unders | Attempts, single-unders
Ski*| Row or bike
Stretching (No Measure)
2 sets:
:30 cobra stretch
:30 elbow-to-instep/side