BayWay CrossFit – CrossFit Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-40:00
Workout 1: 250820
50:00-65:00
Workout 2: 250821
75:00-90:00
Workout 3: Skill I
95:00-105:00
Stretching
Focus
– Macro: Olympic lifting (lighter weight and larger sets)
– Expect to see more workouts that encourage you to hang on to the barbell for larger unbroken sets.
Include barbell cycling.
– We will also test a Grace, Open Test 18.1, Andi, and Fight Gone Bad as CAP benchmarks.
Warm-up (No Measure)
4 sets:
:40 bike (easy)
:20 bike (fast)
1 set:
:30 alternating scorpion stretches
:30 alternating elbow-to-instep
:30 shoo-the-turtles
10 squat-to-stands
1 set:
5-8 hang muscle cleans
5-8 tall power cleans
5 hang power cleans
5 power cleans
– Use an empty barbell.
3-4 sets:
1 power clean
2 hang power cleans
– Build in load to just under your first working set.
– Use the first 5 sets to elevate your heart rate and move through full range of motion.
– Use the next set to dial in your technique.
– In the final 3-4 sets, build in load to find your starting workout weight.
250820 (10 Rounds for weight)
Every 2:00 for 10 rounds:
1 power clean
2 hang power cleans
8/10-calorie bike
Stimulus & Goals
– Score is the heaviest load lifted for the complex.
– Athlete’s choice of load.
Strategy
– Treat the bike as a separate part of the workout. Prioritize a heavier load with the lifting components rather than rushing through the round.
Modifications
Power clean | Load, hang clean, dumbbell power clean
Hang power cleans | Load, dumbbell hang power cleans
Bike | Calories, row or ski
250821 (Time)
6 rounds for time:
200-meter run
12 box jump-overs (24/30 in)
Stimulus & Goals
– 10:00-15:00.
– Run efforts in 1:15 or less.
– Box jump-overs in 1:15 or less.
Strategy
– Push the pace on each run.
– Take your time on each box jump-over and ensure you get from one side to the other safely and efficiently.
Modifications
Run | Distance, 400/500-m C2 bike, 500/700-m Echo bike, 200/250-m row or ski
Box jump-overs | Reps, height, box step-overs
Skill I (Checkmark)
3 sets:
:30 single-arm ring plank hold, right
:30 single-arm ring plank hold, left
:30 L-sit hold
– Keep the 30-second intervals to 3 sets or less.
– Scale the plank hold by walking your feet forward and keeping your body more upright.
– Scale the L-sit hold by bringing the knees closer to your chest.
Stretching (Checkmark)
2 sets:
:30 double-forearm stretch
1:00 seated pike stretch