BayWay CrossFit – CrossFit Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-45:00
Workout 1: Andi
55:00-70:00
Workout 2: Bike Conditioning
80:00-90:00
Workout 3: 250417
95:00-105:00
Stretching
Focus
– Macro: Endurance and stamina
– Expect to see more workouts that challenge your ability to maintain a sustainable effort across longer durations. This is the exact opposite of the month of March.
– We will also test Kelly, Andi, and Fight Gone Bad.
Warm-up (No Measure)
1 set:
3:00 row, bike, or ski
1 set:
5 hang snatch grip deadlift shrugs
5 shoulder presses
5 sumo deadlifts
5 air squats
1 set:
10 hang muscle snatches
5 dip drive (bar in front rack)
5 sumo deadlift + shrugs
5 front squats
1 set:
10 hang power snatches
10 push presses
10 sumo deadlift high pulls
10 front squats
1 set:
10 hang power snatches
10 push presses
10 sumo deadlift high pulls
10 front squats
– Use workout load.
– Move through this warm-up with an empty barbell. Focus on movement patterns and moving smoothly with good technique.
– Use an empty barbell for sets 2 and 3 and then move right to the loading you are using for the workout for the final set.
Andi (Time)
For time:
100 hang power snatches
100 push presses
100 sumo deadlift high pulls
100 front squats
65lb/45lb
To learn more about Andi click here
Stimulus & Goals
– 20:00-25:00.
– Lightweight, high-rep, and fast-paced sets.
– Fatigue from the overall volume, not loading.
– Retest from 241007. April CAP benchmark.
Strategy
– Avoid pushing to failure or excessive rest on any of the movements. Pick a rep number that you feel comfortable repeating for multiple sets (10-20).
Modifications
Hang power snatch | Load, reps
Push press | Load, reps
Sumo deadlift high pull | Load, reps
Front squat | Load, reps
Bike Conditioning (Calories)
12 rounds for calories:
:30 bike
:30 rest
Stimulus & Goals
– 8-10+ calories per round.
– Built-in rest allows you to hit the :30 of work hard every round.
– Test redline.
Strategy
– Expect some falloff in the final rounds, but try to keep pushing all the way through.
– Test your capacity and push that redline.
– Make the most of recovery time, using the 30 seconds of rest to slow your heart rate and control your breathing.
Modifications
Bike | Row or ski for calories
250417 (Time)
5 rounds for time:
15 toes-to-bars
20 box jumps (20/24 in)
– Step down from the box.
Stimulus & Goals
– 6:00-10:00.
– Toes-to-bars in :20-1:00.
– Complete each set of box jumps in 1:00 or less.
Strategy
– Try to hang on to the large sets on the toes-to-bar. Go unbroken for as many rounds as possible.
– Breathe on the box jumps and focus on recovery.
Modifications
Toes-to-bars | Reps, range of motion
Box jumps | Reps, box height, step-ups
Stretching (Checkmark)
1 set:
1:00 scorpion stretch/side
1:00 child’s pose stretch