BayWay CrossFit – CrossFit Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-35:00
Workout 1: 250715
45:00-75:00
Workout 2: Stamina I
85:00-100:00
Workout 3: Accessory – I
105:00-115:00
Stretching
Focus
– Macro: High Skill
– Expect to see more workouts with higher-skill gymnastics and weightlifting (i.e. squat snatch, muscle-ups, handstand walks, etc.).
– We will also test a 1-rep-max snatch and Nancy as CAP benchmarks.
Warm-up (No Measure)
1 set:
:30 bike, row, or ski
:30 alternating single-leg toe touches
:30 inchworms
:30 air squats
1 set:
:30 bike, row, or ski
:30 up-downs
:30 ring rows
:30 step-ups
:30 strict pull-ups
1 set:
:30 bike, row, or ski
:30 air squats
:30 single-arm kettlebell box step-ups
1-2 rope climbs
2 sets:
6 KB goblet squats (35/53 lb)
1 legless rope climb (15 ft)
6 single-arm kettlebell box step-ups (20/20 in)
3 strict pull-ups
– Rest 2:00 between sets.
– Rest 10 seconds between all movements.
– Use the first three sets to elevate your heart rate and move through full range of motion.
– In the last two sets, use the rope climb variation and kettlebell load you will use in the workout.
250715 (Time)
5 rounds for time:
12 kettlebell goblet squats (35/53 lb)
1 legless rope climb (15 ft)
12 single-arm kettlebell box step-ups (20/20 in)
6 strict pull-ups
—
Stimulus & Goals
– 9:00-15:00.
– 3:00 or less per round.
– Unbroken goblet squats.
– Alternate hands as needed on the kettlebell box step-ups.
Strategy
– Manage your fatigue on the rope climbs and strict pull-ups. Take an extra 10-20 seconds of rest as needed to ensure a successful rope climb. Break the strict pull-up reps as needed to minimize overall pulling fatigue throughout the workout.
– Increase the pace on the squats and step-ups if you have more in the tank to give.
Modifications
Kettlebell goblet squats | Load, air squats to a target
Legless rope climbs | Rope climbs, height, pull-to-stands
Single-arm kettlebell box step-ups | Load, box height, unloaded box step-ups, lunges
Strict pull-ups | Reps, banded strict pull-ups, ring rows
Stamina I (4 Rounds for time)
4 sets on the bike:
500 meters, easy-to-moderate pace
500 meters, sprint pace
1000 meters, standing bike
– Rest 3:00 between sets.
Stimulus & Goals
– 22:00-27:00.
– Conditioning through various places and positions on the bike.
– 500-meter sprints in :40-:55.
– All intervals in under 4:30.
Strategy
– The easy-to-moderate pace should be a conversation pace that builds into a full sprint.
– Try to seamlessly perform the entire interval as one cohesive ride, avoiding stopping to transition to the next position.
– 500-meter easy-to-moderate pace in 1:00-1:20.
– 500-meter sprint pace in :40-:55.
– 1000-meter standing bike pace in 1:40-2:05.
Modifications
Bike | Row or ski half the distance
Accessory – I (5 Rounds for weight)
Every 3:00 for 15:00:
8 dumbbell rear-foot-elevated split squats/leg
10 barbell good mornings
– Use a pair of dumbbells for the rear-foot-elevated split squats. Find a load that challenges you for 8 reps and stay there for all 4 sets.
– One leg may be weaker than the other, which is good to note for accessory training. Lower the weight and focus on a continuous drive through the weaker leg.
– Use a light load or empty barbell for the good mornings.
Stretching (Checkmark)
Accumulate:
1:00 foam roll quad/leg
1:00 foam roll lats/arm