BayWay CrossFit – CrossFit Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-40:00
Workout 1: Strength II
50:00-60:00
Workout 2: 250905
70:00-90:00
Workout 3: Stamina I
95:00-105:00
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:
1:00 bike, row, ski, or run
10 alternating Spiderman stretches
10 leg swings/leg (across body)
10 good mornings
10 air squats
1 set:
10 back squats (empty barbell or training bar)
5 back squats (add 10-45 lb to each side)
5 back squats (add 10-45 lb to each side)
3 back squats (add 10-45 lb to each side)
3 back squats (add 10-45 lb to each side)
– Your next weight should be your starting weight.
– Take the weight from a rack.
– Use the first three sets to elevate your heart rate and limber up before getting a barbell in hand.
– Focus on hitting positions and being in the right spot at the right time with the empty barbell.
– Increase the loading and build up to your workout weight.
– If needed, perform an extra set or two before starting the main lift.
250905 (AMRAP – Rounds and Reps)
AMRAP 10:
20 walking lunges
15 sit-ups
10 box jumps (20/24 in)
Stimulus & Goals
– 5-9 rounds.
– Lunges in :20-1:00.
– Sit-ups in :25-:45.
– Box jumps in :20-:45.
– Less-challenging movements in a shorter time domain to promote recovery amidst a week of challenging workouts.
Strategy
– Approach this workout based on how you are feeling; push the pace if you’re feeling up to it, or choose to dial it back a notch if you need more of a recovery day.
Modifications
Walking lunges | Reps, reverse lunges, air squats
Sit-ups | Reps, foot-anchored sit-ups, plank holds
Box jumps | Reps, height, box step-ups