BayWay CrossFit – CrossFit Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-40:00
Workout 1: 250826
50:00-70:00
Workout 2: Strength II
80:00-95:00
Workout 3: Accessory – I
100:00-110:00
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)
1 set:
400-meter jog
50 feet of each:
Walk on toes
Walk on heels
Bunny hops
High knees
Butt kickers
Lateral shuffle/direction
Karaoke/direction
High knee skipping
Walking lunges
Broad jumps
Burpee broad jumps
1 set:
:30 calf stretch/leg
:30 leg swings/leg
EMOM 3:
200-meter run
– Increase pace each minute.
– Start the warm-up with a slow 400-meter jog.
– Run through 50 feet of line drills for each movement. The distance doesn’t have to be exact, but try to move at a consistent pace with little rest between movements.
– Expect to feel like you’re doing a mini-workout by the time you get to the lunges.
– After some brief stretching, perform 3 x 200-meter runs on the minute to build in pace.
250826 (Time)
3 rounds for time:
600-meter run
Rest 1:00
400-meter run
Rest 1:00
200-meter run
Rest 1:00
– Score is total time.
Stimulus & Goals
– 12:30-18:00 total working time.
– 600 meters in 2:15-3:00.
– 400 meters in 1:30-2:00.
– 200 meters in :40-1:00.
– Compare to 241010.
Strategy
– Aim to maintain consistent paces across each distance; this will be tricky since the allotted rest time isn’t quite enough to fully recover. Push the pace and leave it all out on the route today!
Modifications
Run | Distance, substitutions
Running substitutions: 1,000/1,500-m C2 bike, 1,500/2,000-m Echo or Assault bike, 600/800-m row or ski; 800/1,000-m C2 bike, 875/1,250-m Echo or Assault bike, 400/500-m row or ski; 400/500-m C2 bike, 450/625-m Echo or Assault bike, 200/250-m row or ski
Back Squat (Weightlifting Variable Reps & Sets)
– Welcome to week two of this 2025 Strength 2 lifting cycle, where we continue to build strength in the back squat.
– Use the same load for sets 4 and 5, but go for more than 4 reps in that final set without pushing to failure.
– Rest as needed between sets.
Accessory – I (Checkmark)
3 sets:
25 GHD sit-ups
:30 side plank hold/side
– Focus on extending your knees to initiate the sit-up. Scale range of motion as needed.
– Perform side planks from the elbow. Bend the knees to scale as needed.
– Scale the range of motion of the GHD sit-ups as needed or perform sit-ups.
Stretching (Checkmark)
1 set:
:45 scorpion stretch/side
:30 standing hamstring stretch/leg
:45 table top stretch