BayWay CrossFit – CrossFit Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-35:00
Workout 1: 250628
45:00-65:00
Workout 2: Strength II
75:00-95:00
Workout 3: Run Intervals
100:00-110:00
Stretching
Focus
-Macro: Lifting Heavy
– Expect to see heavy loading and opportunities to lift heavier relative to your capacity.
– We will also test a 1-rep-max deadlift, Diane, and Linda as CAP benchmarks.
Warm-up (No Measure)
2 sets:
2:00 jog, row, bike, or ski
10 PVC pass-throughs
10 PVC sumo stance good mornings
10 PVC behind-the-neck snatch grip presses
5 elbow-to-insteps/leg
5 up-downs
– Use this time to break a sweat and move through full range of motion.
– Use the first set to begin to get the blood flowing as you prep your shoulders and hips for today’s session.
– Pick up the pace on the second run, row, bike, or ski.
– Feel free to perform burpees in place of the second set of up-downs if you’re feeling up for it.
250628 (Time)
5 rounds for time:
15 hang power snatches (65/95 lb)
15 bar-facing burpees
Stimulus & Goals
– 7:00-12:00.
– Hang power snatches in :45-:60 and sets of 5+; light-to-moderate loading.
– Bar-facing burpees in :45-1:15; continuous movement.
Strategy
– Use this workout as an opportunity to build hang power snatch cycling efficiency.
– Move as quickly as you can through the bar-facing burpees while still being able to get right back on the bar for a large set of hang power snatches each round.
Modifications
Hang power snatches | Load, reps, hang power cleans, dumbbell hang snatches
Bar-facing burpees | Reps, step over the bar, bar-facing up-downs, up-downs in place
Strength II (AMRAP – Reps)
On a 20:00 clock:
Build to a 1-rep-max front squat
– Welcome to week six of the second 2025 Strength 1 lifting cycle. This is a test week. The goal is to build to a heavy 1-rep.
– Within the 20-minute clock, aim to complete 6-10 total lifts. Any more than 10 lifts, and you are not getting enough rest between efforts.
– Be sure to warm up to at least 50% of your recent 1-rep-max before starting.
Run Intervals (4 Rounds for time)
4 rounds:
400-meter run
3:00 rest
– 2:00 or less per run effort.
– Each run should be an all-out effort.
Modifications
Run | Pace, distance, 500-m row, 30-cal air bike
Stretching (Checkmark)
2 sets:
1:00 scorpion stretch hold/side
1:00 pigeon stretch/leg