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BayWay CrossFit – CrossFit Compete
Workout Order Notes (No Measure)
0:00-20:00
Warm-up
25:00-50:00
Workout 1: Strength I
60:00-70:00
Workout 2: 250722
80:00-100:00
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)
2 sets:
10 calf raises
10 plate toe taps
10 step-ups
10 drop-and-lands off 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 2 sets to elevate your heart rate and increase 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 (Wave 1:
72% x 3
77% x 2
82% x 1
Wave 2:
77% x 3
82% x 2
84% x 1
Wave 3:
82% x 2
87% x 1
92% x 1
Heavy single x 1)
– Welcome to week three of this 2025 Strength 1 lifting cycle. These four weeks are dedicated to the clean and jerk following a wave-loading template. Week five 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.
250722 (Time)
For time:
60 kettlebell swings (35/53 lb)
25/30-calorie bike
60 kettlebell swings
Stimulus & Goals
– Sub-8:00.
– Kettlebell swings in 3 sets or less and under 3:00.
– Bike in 1:30-2:00.
– Maintain pace through the second kettlebell swing set.
Strategy
– Full sprint on this workout from the start. No gaming, just press the gas pedal.
– Try to hang on to the kettlebell for as many unbroken reps as possible in each set.
Modifications
Kettlebell swing | Load, reps, Russian kettlebell swings
Bike | Calories, row or ski
Accessory – I (Time)
For time:
800-meter sled drag (25/45 lb)
– Attach a rope or a ring strap to the sled, face the sled, and walk backward to accumulate 800 meters.
– The weight should allow for a smooth, steady pace across the entire distance.
– Plan to spend around 20 minutes on this workout.
Stretching (Checkmark)
1 set:
1:00 lacrosse ball shoulder mash/side
1:00 child’s pose stretch