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BayWay CrossFit – CrossFit Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-50:00
Workout 1: 250730
60:00-75:00
Workout 2: 250731
85:00-95:00
Workout 3: Barbell Cycling
100:00-110:00
Stretching
Focus
Macro: High Skill
– Expect to see more workouts with higher-skill gymnastics and weightlifting (i.e. squat snatch, muscle-ups, handstand walks, etc.).
– We will also test a 1-rep-max snatch and Nancy as CAP benchmarks.
Warm-up (No Measure)
2 sets:
100-meter jog
Soldier kicks
Alternating quad stretch
High knees
Butt kickers
Alternating walking lunges
Broad jumps
Skip for height
Skip for distance
4 sets:
:20 bike
– Rest 1:00 between efforts
– Use this running warm-up to generally increase the range of motion of the body and elevate the heart rate.
– Increase your bike pace and practice hitting the intervals at a near all-out effort. Be sure to rest as needed post warm-up before hitting the workout.
250730 (10 Rounds for time)
Every 3:00 for 10 sets:
9/12-calorie bike
Stimulus & Goals
– :15-:30 per set.
– Sprint conditioning workout.
– Work-to-rest ratio of at least 1-to-5 to allow for maximum power output.
– If possible, perform on either an Assault or Echo bike.
Strategy
– Do not pace the workout. Sprint each interval. Focus on using the arms just as much as the legs.
Modifications
Bike | Calories, machine substitutions
250731 (AMRAP – Rounds and Reps)
3 rounds:
AMRAP 4:
12 air squats
10 sumo deadlift high pulls (55/75 lb)
8 hand-release push-ups
– Rest 1:00 between rounds.
Stimulus & Goals
– 2-4+ rounds per AMRAP.
– Air squats in :15-:30.
– Sumo deadlift high pulls in :20-:45 and 1-2 sets.
– Hand-release push-ups in :10-:45.
– Let athletes choose their own pace on this workout as long as they can maintain sound technique.
– Score is total reps completed. 1 round = 30 reps.
Strategy
– Move quickly through the air squats and sumo deadlift high pulls. Catch your breath and recover during the hand-release push-ups.
– Try to maintain unbroken sumo deadlift high pulls for as many rounds as possible.
Modifications
Air squats | Reps, range of motion, lunge variations
Sumo deadlift high pulls | Load, reps, kettlebell sumo deadlift high pulls
Hand-release push-ups | Reps, hand-release push-ups from the knees, hand-elevated push-ups
Barbell Cycling (10 Rounds for weight)
EMOM 10:
3 touch-and-go power snatches
– Use this session to work on barbell cycling.
– Focus on increasing your cycle time, but not at the expense of technique.
– Increase loading across all 10 sets of 3 unbroken reps as long as you can maintain sound mechanics. Watch for early arm bend, lack of hip extension, and/or pausing at the hips on the return.
Stretching (Checkmark)
1 set:
200-meter cooldown walk
1:00 couch stretch/leg