BayWay CrossFit – CrossFit Compete
Workout Order Notes (No Measure)
0:00-20:00
Warm-up
25:00-50:00
Workout 1: Strength I
60:00-85:00
Workout 2: 250806
95:00-110:00
Workout 3: Accessory – I
115:00-125:00
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)
2 sets:
10 calf raises
10 plate toe taps
10 step-ups
10 drop-and-lands off of the plate
5 step-ups + squat landing/leg
10 box jumps + step-down (alternating step-down leg)
5 box jumps + squat landing
5 box jumps
1 set:
10 clean deadlifts
10 clean pulls
10 power cleans
10 touch-and-go power cleans from mid-shin
10 jump and lands (no bar; hands at shoulders)
10 jump, punch, and lands with arms extended overhead (no bar)
10 push jerks
10 clean and jerks
Every 2:00 for 5 sets:
2 clean and jerks
– Build in load.
– Use the first two sets to elevate your heart rate and increase range of motion.
– Use the middle set to practice your technique with an empty barbell. Move slowly and focus on hitting the proper positions.
– In the last 5 sets, increase the loading until you find your first working load.
Clean and Jerk (Wave 1:
50% x 3
55% x 2
60% x 1
Wave 2:
55% x 3
60% x 2
60% x 1
Wave 3:
60% x 3
65% x 2
70% x 1)
– Welcome to week five of this 2025 Strength 1 lifting cycle. This is a deload week and then next week, we will test our 1-rep clean and jerk.
– Use a recent max or heavy single for your percentages.
– If the percentage calls for more than a single rep, they are meant to be completed as unbroken, touch-and-go reps.
– Rest as needed between percentages and waves.
250806 (3 Rounds for time)
Every 10:00 for 3 sets:
500-meter row
Stimulus & Goals
– Sub-2:30; sub 1:45 for advanced athletes.
– Sprint on all 3 sets; built-in long rest break for recovery between efforts.
– Use the accessory work to focus on trunk and posterior chain development.
Strategy
– Push the pace on each effort (maximal to near maximal efforts).
– Make sure you keep moving for an active recovery during the rest periods. If you lie down or do nothing, you will stiffen up or lose momentum going into the next effort.
Modifications
Row | Distance, 500-m ski, 400-m run, 1,000-m C2 bike, 1,250-m Echo bike
Accessory – I (Checkmark)
5 sets:
15 GHD sit-ups
– Rest :30.
20 banded good mornings
– Rest :30.
– Athletes with limited experience on the GHD can shorten the range of motion or scale to weighted or unweighted AbMat sit-ups.
– Use a band that allows you to perform all 20 reps smoothly and unbroken in each set.
Stretching (Checkmark)
1 set:
1 minute pigeon stretch/side