BayWay CrossFit – CrossFit Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-35:00
Workout 1: 250702
45:00-65:00
Workout 2: Stamina I
75:00-100:00
Workout 3: 250703
105:00-115:00
Stretching
Focus
-Macro: Lifting Heavy
– Expect to see heavy loading and opportunities to lift heavier relative to your capacity.
– We will also test a 1-rep-max deadlift, Diane, and Linda as CAP benchmarks.
Warm-up (No Measure)
2 sets:
30 jumping jacks
10 alternating Spiderman stretches
10 push-ups to downward dog
1 set:
1:00 bike, easy
10 sumo deadlifts
10 shoulder presses
1 set:
1:00 bike, moderate
10 sumo-deadlift + shrugs
10 push presses
2 sets:
1:00 bike, workout pace
10 sumo deadlift high pulls
10 push presses
– Rest 1:00 between sets.
– Build to workout weight.
– Use the first two sets to increase range of motion and elevate your heart rate.
– In the middle two sets, dial in the technique for both workout movements with an empty barbell. Prioritize standing up before pulling with the arms on the sumo deadlift high pull and maintaining a vertical torso in the push press.
– In the final two sets, use your workout weight to practice cycling.
250702 (Time)
21-15-9-21 reps for time:
Sumo deadlift high pulls (65/95 lb)
Push presses (65/95 lb)
Cal Echo bike
Stimulus & Goals
– 11:00-15:00; advanced athletes may go faster.
– Classic descending-rep ladder with a twist.
– Light load for higher reps.
– Unbroken first set of push presses and sumo deadlift high pulls with just a short break between each movement.
– 6:00 or less of total time on the bike; first set of calories in under 1:30.
Strategy
– Find a sustainable pace on the Echo bike that allows you to get back to the barbell and continue to move through large sets of reps.
Modifications
Sumo deadlift high pulls | Load, kettlebell sumo deadlift high pulls
Push presses | Load, dumbbell push presses, shoulder presses
Echo bike | Calories, ski or row
Stamina I (Time)
3 rounds for time:
300-meter run
:30 rest
200-meter run
1:00 rest
100-meter run
1:30 rest
– 15:00-20:00 (including rest).
– Hit each distance as hard as possible.
– This workout will be very challenging if you go all out on all intervals
– Give yourself time ranges for each distance. For example, plan to finish the 300-meter distance with a 50-70-second window.
– Try to perform this workout with a buddy or a group for more of a push to keep driving forward.
Modifications
Run | 600/750, 400/500, 200/250-m C2, Assault, or Echo bike; 300, 200, 100-m row
250703 (8 Rounds for time)
Every 3:00 x 8 rounds:
Odd rounds:
15 toes-to-bars
45 double-unders
Even rounds:
45 double-unders
12/15-calorie row
Stimulus & Goals
– 8 intervals with a 1:1 work to rest ratio.
– Each interval in under :90.
– Unbroken toes-to-bars in 1-3 sets and under :45.
– Row efforts in under 1:00; sprint pace.
– Double-unders in under :40 with minimal rest.
Strategy
– Push to finish each round quickly to give yourself as much rest as possible. Think of each round as a sprint.
Modifications
Toes-to-bars | Reps, knees-to-chest, hanging knee raises, V-ups
Double-unders | Reps, :30 of attempts, single-unders
Row | Calories, bike or ski
Stretching (Checkmark)
1 round:
:30 side plank/side
1:00 foam roll upper back
:30 side plank/side
1:00 foam roll lats/side
:30 side plank/side