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: 250429
90:00-100:00
Workout 3: Accessory – I
105:00-115:00
Stretching
Focus
– Macro: Endurance and stamina
– Expect to see more workouts that challenge your ability to maintain a sustainable effort across longer durations. This is the exact opposite of the month of March.
– We will also test Kelly, Andi, and Fight Gone Bad.
Warm-up (No Measure)
2 sets:
10 calf raises
10 plate toe taps
10 step-ups
10 drop-and-lands off of the plate
5 step-ups + squat landing/leg
10 box jumps + step-down (alternating step-down leg)
5 box jumps + squat landing
5 box jumps + slow rebound (only for those who intend to rebound)
5 box jumps
1 set:
10 clean deadlifts
10 clean pulls
10 power cleans
10 touch-and-go power cleans from mid-shin
10 jump and lands (no bar; hands at shoulders)
10 jump, punch, and lands with arms extended overhead (no bar)
10 push jerks
10 clean and jerks
Every 2:00 for 5 sets:
2 clean and jerks
– Build in load.
– Use the first two sets to elevate your heart rate and increase your range of motion.
– Use the middle set to practice your technique with an empty barbell. Move slowly and focus on hitting the proper positions.
– In the last 5 sets, increase the loading until you find your first working load.
Clean and Jerk (Strength I
Clean and jerk
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 the 2025 Strength 1 lifting cycle. Next week will be a deload week and then in week six, we will test our 1-rep clean and jerk.
– Use a recent max or heavy single for your percentages.
– 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.
250429 (Calories)
AMRAP 20:
Bike for calories
– Every 20 calories, stop and perform a :20 side plank/side.
Stimulus & Goals
– 100-200 total calories.
– Bike for 1:00-2:00 each interval before needing to plank hold.
– Unbroken side planks on each side at least to start.
Strategy
– Find a pace you can maintain for the majority of the workout. Avoid coming out too fast in the first 5 minutes of the workout and then spending the rest of the effort coasting.
Modifications
Bike | Calories for each interval, row, ski, weighted object carry for distance
Side plank | Duration, plank hold from the knees
Accessory – I (AMRAP – Reps)
5 sets:
:40 strict handstand push-ups
:20 rest
:40 alternating dumbbell renegade rows
:20 rest
– Perform 5-10 reps within each 40-second interval. Choose a scaling option that allows this.
– For the renegade rows, choose a pair of dumbbells you can move for most of the 40-second effort.
Stretching (Checkmark)
Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll lats