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BayWay CrossFit – CrossFit Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-35:00
Workout 1: 250729
45:00-65:00
Workout 2: Strength II
75:00-85:00
Workout 3: Accessory – I
90:00-100:00
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 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
5 small kip swings + 5 big kips
1-3 strict pull-ups
1 set:
10 walking lunges
3 kipping pull-ups
10 alternating Samson stretches
3 chest-to-bar pull-ups
1 set:
10 dumbbell goblet-hold walking lunges
1-3 bar muscle-ups
– Use workout variations.
– Rest no more than 15 seconds between movements.
– Use this warm-up to build to the bar muscle-up. If you get to a movement that you cannot perform, go back to your last successful movement.
250729 (Time)
5 rounds for time of:
7 bar muscle-ups
21 dumbbell goblet-hold walking lunges (35/50 lb)
Deadlift (2-2-2-2-2+)
– Welcome to week four of this 2025 Strength 2 lifting cycle. Next week will be a deload week and then in week six, we will test our 1-rep deadlift.
– Use the same load for sets 4 and 5, but go for more than 2 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 the 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:
1:00 foam roll glute/side
1:00 pigeon stretch/side