BayWay CrossFit – CrossFit Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-30:00
Workout 1: 250603
40:00-60:00
Workout 2: Strength II
70:00-90:00
Workout 3: Conditioning
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:
3:00 row, bike, or ski
1 set:
10 up-downs
10 reverse lunges
10 scap shrugs on the pull-up bar
1 set:
10 front-rack lunges (empty barbell)
10 up-downs
10 chin-over-bar pull-ups
3 sets:
4 front rack lunges
4 bar-facing burpees
4 chest-to-bar pull-ups
– Rest 1:00 between sets.
– Use the first three sets to increase your range of motion and elevate your heart rate.
– Use the final three sets to practice the movements you plan to perform in the workout and build up to your workout weight.
250603 (AMRAP – Rounds and Reps)
AMRAP 10:
10 alternating front-rack lunges (95/135 lb)
10 bar-facing burpees
10 chest-to-bar pull-ups
Stimulus & Goals
– 4-7 rounds.
– Unbroken front-rack lunges.
– Each round in 2:30 or less.
Strategy
– Manage your reps on the chest-to-bar pull-ups to keep breaks short and quick. This is a movement that if you bite off more than you can chew too soon, you could end up staring at the bar and wasting time. Consider rep schemes like 5/5 or 4/3/3.
Modifications
Front-rack lunges | Load, reps, step-ups
Bar-facing burpees | Reps, burpees or up-downs with a step over the bar, burpees or up-downs in place
Chest-to-bar pull-ups | Reps, pull-ups, jumping chest-to-bar pull-ups, ring rows
Front Squat (Strength II
Front squat
3-3-3-3-3+)
– Welcome to week three of the next 2025 Strength 2 lifting cycle, where we shift from the shoulder press to the front squat.
– Use the same load for sets 4 and 5, but go for more than 3 reps in that final set without pushing to failure.
– Rest as needed between sets.
– Consider reducing the load in this effort based on your involvement in the Community Cup next week. This strength effort can also be skipped in place of the back squats on Friday.
Conditioning (10 Rounds for time)
Every 2:00 for 10 sets:
200/250-meter ski
– Rest with the remaining time.
Stimulus & Goals
– Sprint each interval.
– :50-1:10 per 200/250 meters.
– Rest with the remaining time in the 2:00 interval.
Strategy
– Focus on your stroke rate in each interval. Try to keep this rate above 30 for as much of the effort as possible. This will help keep your pace down and get through the interval faster.
Modifications
Ski | Distance, 200/250-m row, 400/500-m C2 bike
Stretching (Checkmark)
Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll lats