BayWay CrossFit – CrossFit Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-35:00
Workout 1: 250812
45:00-65:00
Workout 2: Stamina I
75:00-85:00
Workout 3: Accessory – I
90:00-100:00
Stretching
Focus
– Macro: Olympic lifting (lighter weight and larger sets)
– Expect to see more workouts that encourage you to hang on to the barbell for larger unbroken sets.
Include barbell cycling.
– We will also test a Grace, Open Test 18.1, Andi, and Fight Gone Bad as CAP benchmarks.
Warm-up (No Measure)
2 sets:
:10 jumping jacks, slow
:10 jumping jacks, moderate
:10 jumping jacks, fast
:30 alternating reverse lunges
:30 ring rows
1 set:
200-meter jog
10 alternating plank reach-throughs
10 low-ring transitions
1-3 strict pull-ups
1 set:
10 box step-ups
5 kipping pull-ups
10 alternating Samson stretches
5 small kip swings + 5 big kips (on rings)
2 sets:
1-3 ring muscle-ups
4 box jumps
– Rest 1:00 between sets.
– Rest for no more than 15 seconds between movements.
– This warm-up builds to the ring muscle-up. If you get to a movement that you cannot perform, go back to your last successful movement.
250812 (Time)
10 rounds for time of:
3 muscle-ups
4 box jumps (24/30 in)
Stimulus & Goals
– 8:00-12:00.
– Higher-skill gymnastics paired with a taller box jump.
– Lower reps to encourage a fast pace.
– Unbroken muscle-ups for as long as possible.
Strategy
– Pace your box jumps to allow for unbroken sets on the rings.
– If necessary, rest before jumping up on the rings. Don’t rush your next set unless you feel confident.
Modifications
Muscle-ups | Reps, chest-to-bar pull-ups, jumping chest-to-bar pull-ups, ring rows
Box jumps | Height, step-ups
Stamina I (10 Rounds for calories)
10 sets for calories:
:30 bike at 60 RPMs
:20 bike at 70 RPMs
:10 bike at 80+ RPMs
1:00 bike sub-60 RPMs
– Use a C2 Bike, Assault Bike, or Echo Bike.
– Try for 150 or more calories across the entire effort.
Accessory – I (2 Rounds for reps)
2 sets for reps:
:15 rest
:45 sit-ups
:15 rest
1:00 sandbag bear-hug hold (100/150 lb)
2:00 rest
– Perform the weighted sit-ups with a medicine ball. Using an AbMat (or anything to fill the arch in your lower back) is recommended, but not required.
– Complete as many reps as possible of the weighted sit-ups and then the unweighted sit-ups in 45 seconds each.
– Finish each set with a 1-minute unbroken sandbag bear-hug hold. Reduce the load of the bag as needed to comfortably complete both sets unbroken.
Stretching (Checkmark)
1 set:
:45 scorpion stretch/side
:30 standing hamstring stretch/leg
:45 table top stretch