BayWay CrossFit – CrossFit Compete
Workout Order Notes (No Measure)
0:00-20:00
Warm-up
25:00-50:00
Workout 1: Strength I
60:00-70:00
Workout 2: 250913
80:00-110:00
Workout 3: 250914 solo
115:00-125:00
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)
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 (Wave 1:
75% x 3
80% x 2
85% x 1
Wave 2:
80% x 2
85% x 2
90% x 1
Wave 3:
85% x 1
90% x 1
95% x 1
Heavy single x 1)
– Welcome to week four of this 2025 Strength 1 lifting cycle, where we’ll continue following the same wave-loading template as our previous cycle. Next week 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.
250913 (AMRAP – Rounds and Reps)
AMRAP 12:
3 power snatches (55/75 lb)
3 box jump-overs (20/24 in)
6 power snatches
6 box jump-overs
9 power snatches
9 box jump-overs
– Add 3 reps to each movement until time expires.
Stimulus & Goals
– Make it to the round of 15+ jump-overs.
– Light complex weightlifting with low-skill gymnastics to allow athletes to push the pace.
– Ascending rep scheme with high amounts of muscular fatigue and interference.
– Shorter time frame that forces short rest and quick transitions.
Strategy
– Maintain unbroken power snatches for as many sets as possible.
– Manage your pace on the box jump-overs. Make sure you can get off the box and get right to work on the barbell.
Modifications
Power snatches | Load, hang power snatches, dumbbell snatches, power cleans (overhead limitation)
Box jump-overs | Height, box step-overs
250914 solo (Time)
For time:
2,000/2,500-meter row
800-meter bear hug carry (50/90 lb)
Stimulus & Goals
– 20:00-30:00.
– Pace the rower at a 2:00-2:30/500+ meters pace.
– Use any object for the bear hug carry (i.e., sandbag, atlas stone, bumper plates, dumbbell).
Strategy
– If you would like to perform the affiliate variation, please do. Otherwise, this is an individual option.
– Move at an 80-85% effort on the rower.
– Aim to hang on to the carry for as long as possible every time you pick up the object.
Modifications
Row | Distance, machine substitution
Bear hug carry | Load, object
Row substitutions | 2,000-m run, 4,000-m C2 bike, 5,000-m Echo bike
Stretching (Checkmark)
2 sets:
1:00 calf stretch/side (straight leg)
1:00 calf stretch/side (bent leg)
1:00 foam roll quads
1:00 foam roll hamstrings