BayWay CrossFit – CrossFit Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-40:00
Workout 1: Service Cup 2
50:00-70:00
Workout 2: Strength III
80:00-95:00
Workout 3: Skill – I
100:00-110:00
Stretching
Focus
– Macro: Classic Benchmarks
– Expect to see more classic CrossFit benchmarks.
– We will test Fran, Annie, and Cindy as CAP benchmarks.
Warm-up (No Measure)
3 sets:
10 alternating Samson stretch lunges
10 PVC overhead squats (weight in heels)
10 strict sit-ups (minimal arm movement)
10 good mornings (neutral spine)
10 strict pull-ups (full range of motion)
10 strict ring dips (full range of motion)
1 set:
2 x :30 row | Chest and torso upright.
2 x :30 row | Hold the end of the stroke for :01.
2 x :30 row | Return the arms before the knees bend.
2 x :30 | Speed up the cadence, but still extend the arms before the knees bend.
2 sets:
1:00 row
50-foot double farmers carry
1:00 rest
– Use the first three sets to increase the range of motion throughout the entire body.
– Use the row efforts to dial in your technique and pace for the workout.
– Spend time working on the dumbbell farmer carry. Play around with how you hold them, your change of direction, and transition back to the rower.
Service Cup 2 (AMRAP – Rounds and Reps)
AMRAP 20:
16/20-calorie row
50-foot farmers carry (35/50 lb)
– 25 ft out and 25 ft back, each 25-ft section counts as 1 rep.
– Add 50 feet to the farmers carry each round.
Stimulus & Goals
– 5-10+ rounds.
– Aim to complete each row in 90 seconds or less.
– Loading on the dumbbell farmer carry should be light-to-moderate and allow you to complete 50-ft segments unbroken.
Strategy
– Find a balance between pushing the pace on the rower and taking too many breaks on the farmer carries.
Modifications
Row | Calories, machine substitution
Dumbbell farmer carry | Load, single-dumbbell farmer carry
Strength III (5 Rounds for weight)
5 sets for load:
10 close-grip bench presses
– Rest as needed and build to your heaviest set of 10.
– Use a spotter for this session if possible. If you are alone, be sure not to push to failure and be smart about the load you choose.
Skill I (Checkmark)
3 sets:
25 GHD sit-ups
:30 handstand hold
:30 side plank hold/side
– Prioritize technique over speed.
– Focus on extending the knees to initiate the sit-up; scale range of motion as needed.
– Perform side planks from the elbow; bend the knees to scale as needed.
– Reduce the difficulty of the handstand hold by reducing the time or performing a pike hold. If you want to increase the difficulty, perform a wall-facing handstand hold.
Stretching (Checkmark)
2 sets:
:30 double-forearm stretch
1:00 seated pike stretch