BayWay CrossFit – CrossFit Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-35:00
Workout 1: 250701
45:00-65:00
Workout 2: Skill I
75:00-85:00
Workout 3: Accessory – I
90:00-100:00
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)
1 set:
2:00 bike, row, or ski
:30 alternating single-leg toe touches
:30 inchworms
:30 air squats
1 set:
:30 pike push-ups from the floor
:30 up-downs
:30 ring rows or strict pull-ups
:30 walking lunges
1 set:
200-meter run
15 burpees
10 double-dumbbell front rack walking lunges
5 pull-to-stands
2 sets:
200-meter run
10 double-dumbbell front-rack walking lunge
1 rope climb
– Rest 2:00 between sets.
– Use the first few sets to elevate your heart rate and move through full range of motion.
– In the last two sets, practice the loading and movements you are going to perform in the workout.
250701 (Time)
For time:
800-meter run
Double-dumbbell front-rack walking lunge (75 ft) (35/50 lb)
3 rope climbs (15/15 ft)
400-meter run
Double-dumbbell front-rack walking lunge (75 ft)
3 rope climbs
200-meter run
Double-dumbbell front-rack walking lunge (75 ft)
3 rope climbs
Stimulus & Goals
– 11:00-15:00.
– Start at a sub-maximal pace and speed up as run distances decrease.
– 800-meter run in under 5:00; 400-meter run in under 2:30; 200-meter run in under 1:15.
– Moderately heavy lunges in 1-2 sets.
– Rope climbs in under 1:00.
– Complementary movement functions; expect the lunges to increase the difficulty of the run, and the dumbbell rack to impact the rope climbs.
Strategy
– Push the pace on the runs, but ensure you can return to the lunges without resting.
– Be cautious on the rope as the lunges will affect your ability to bring your knees up and gain height. Only go up if you are confident in your ability to reach the top safely.
Modifications
Run | Distance, substitutions
Double-dumbbell front rack walking lunges** | Load, reps, goblet walking lunge, double-dumbbell front-rack reverse lunges, double-dumbbell front-rack low-box step-ups
Rope climb | Reps, rope height, pull-to-stands, ring rows
Running substitutions:
– 1,600/2,000-m C2 bike, 1,750/2,500-m Echo or Assault bike, 800/1,000-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
Skill I (Checkmark)
EMOM 10:
2 dumbbell overhead squats/arm
Rest 1:00
EMOM 10:
1 dumbbell Turkish get-up/arm
Stimulus & Goals
– This is an opportunity to practice complex skills and difficult positions in a low-intensity environment.
– Worry less about the loading and focus on being in the right position at the right time.
Strategy
– During the dumbbell overhead squats, focus on pressing up, on the dumbbell, and keeping it over the body as you squat. This may require you to rotate your body towards the overhead dumbbell. You may also have to pull back and open up the shoulder a little more to keep it over your body.
– During the dumbbell Turkish get-up, focus on keeping your arm locked out the entire time and keeping the dumbbell over your body. The further the object gets away from the body, the more difficult the movement will be.
– Adjust the load to something that allows you to focus on the technique of each movement. Once you have dialed in the technique, then you can increase the load.
Accessory – I (Checkmark)
Accumulate:
30-50 strict handstand push-ups
– Complete in 10 minutes or less.
– Advanced athletes should work toward the higher end of the rep range. If you can complete this task in 5 minutes or less, try completing a few reps with your chest facing the wall.
– Beginner athletes should focus on smaller sets and fewer reps. If you are unable to complete strict handstand push-ups, modify as needed.
Modifications
Strict handstand push-ups | 20-25 negatives, piked push-ups, dumbbell shoulder presses
Stretching (Checkmark)
1 set:
1:00 couch stretch/leg
1:00 calf stretch/leg