BayWay CrossFit – CrossFit Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-35:00
Workout 1: Skill I
45:00-60:00
Workout 2: 250617
70:00-90:00
Workout 3: Stamina I
95:00-105:00
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:
1:00 ski
10 scap pull-ups
10 push-ups from the knees
10 ring rows
1 set:
:45 ski
10 kip swings
10 push-ups
3-5 strict pull-ups
1 set:
:30 ski
5 strict ring dips
5 false-grip ring rows
1 set:
:15 ski
5 low-ring transitions
2-3 sets:
1-5 ring muscle-ups
– Progressively increase your ski pace across the first four sets as the intervals decrease in time.
– Gradually warm up the shoulders and work toward more complex movements on the rings.
– Take 3-5 minutes to practice muscle-ups on the high rings after completing the first 4 sets.
– Identify how many muscle-ups you expect to do during the skill work based on how easily you can string together reps in the warm-up. Keep in mind that muscle-ups will feel more challenging after completing the ski.
Skill I (Checkmark)
Every 3:00 for 5 sets:
200/250-meter ski
1-6 ring muscle-ups
Stimulus & Goals
– Each ski effort in :50-1:10.
– Muscle-ups in 1:00 or less.
– At least :45 of rest per interval.
– Mild interference to build muscle-up stamina.
Strategy
– Ski at a slow-to-moderate pace that allows you to maintain quality technique for your muscle-ups.
– Take 5-15 seconds to transition to the muscle-ups after the ski.
– Practice keeping your legs straight during the muscle-up swing to improve efficiency.
– Break no more than 1 time each round, and ensure you have at least 45 seconds of rest before beginning the next set.
Modifications
Ski | Row, air bike, burpee
Ring muscle-up | Reps, jumping muscle-ups, low-ring transitions
250617 (Time)
5 rounds for time of:
12 single-arm kettlebell snatches (35/53 lb)
15 hand-release push-ups
30 air squats”
Stimulus & Goals
– 8:00-13:00.
– Unbroken snatches; 6 reps/arm.
– Push-ups in :30-1:00.
– Squats in :30-1:00.
Strategy
-Treat each snatch like 1-rep-max by driving quickly through your legs and shrugging up and back with speed and power. Otherwise, if you’re slow to initiate the rep, the kettlebell won’t have enough momentum to easily swing overhead.
– If you’re strong at push-ups, move through each round as fast as possible for as long as possible until your reps begin to slow down. Then, take a short, 3-5 second break after every 3-5 reps to maintain the speed of each push-up without slowing down too much.
– If push-ups are a weakness, break each round into smaller sets with the same short rest breaks from the beginning. Reduce volume if this strategy would require taking much longer than 1 minute to complete 15 reps.
– Glue your heels and send your hips back hard to drive through your heels and hips as you squat to help you maintain faster reps as the workout progresses and reduce the likelihood of shifting forward onto your toes during the kettlebell snatches.
Modifications
Kettlebell snatches | Load, reps, dumbbell hang snatches, single-arm kettlebell swings
Hand-release push-ups | Reps, hand-release push-ups from the knees
Air squats Reps, squats to a target, lunges
Stamina I (Calories)
5 sets for total calories:
3 rounds of:
:50 easy air bike
:10 hard air bike
– No rest between pacing intervals within each round.
– Rest 1:00 between complete rounds.
– Complete 5 different 3-minute intervals on an air bike with 1 minute of rest between each.
– For each 3-minute interval, bike easy for 50 seconds and then sprint for 10.
– Record the total number of calories you complete across all 5 sets.
– For your easy pace, move at a speed that allows you to recover and stay consistent so that you have energy to sprint at the end of each minute.
Modifications
Air bike | C2 bike, ski, row, run
Stretching (Checkmark)
1 set:
1:00 foam roll quads/side
:30 hollow hold
1:00 foam roll upper back
:30 hollow hold
1:00 foam roll lats/side
0:30 hollow hold