BayWay CrossFit – CrossFit Compete
Workout Order Notes (No Measure)
0:00-20:00
Warm-up
25:00-50:00
Workout 1: Strength I
60:00-75:00
Workout 2: 250618
85:00-95:00
Workout 3: Accessory – I
100:00-110:00
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)
3 sets:
1:00 run, row, bike, or ski
10 alternating Samson stretch lunges
10 PVC pass-throughs
5 3-position PVC overhead squats
1 set:
10 snatch deadlifts
10 snatch deadlifts to mid-thigh
10 snatch deadlift and shrugs
10 muscle snatches
10 overhead squats
10 hang squat snatches
10 squat snatches
3 sets:
3 snatches
– Build to workout load.
– Use the first three sets to move through full range of motion and elevate your heart rate.
– For the 3-position overhead squat, hold for 1-2 seconds at a quarter squat, above parallel, and below parallel.
– In the fourth set, focus on technique with an empty barbell using the movement that you will perform in workout one.
– After finishing the empty barbell work, take a few minutes to build up to your starting workout weight.
Snatch (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 the next 2025 Strength 1 lifting cycle. This is a deload week, and then we will test our 1-rep snatch next week.
– Use a recent max or heavy single for your percentages.
– If the percentage calls for more than a single rep, the reps are meant to be completed as unbroken, touch-and-go sets.
– Rest as needed between percentages and waves.
250618 (Time)
7 rounds for time of:
30 double-unders
200-meter run
Stimulus & Goals
– 9:00-13:00.
– Double-unders in :15-:45.
– Each run in :45-1:15.
– Monostructural couplet intended to challenge cardiorespiratory endurance and stamina.
Strategy
– Beginner and intermediate athletes should practice transitioning between movements quickly, even if it means making a few mistakes on the jump rope and running at a slightly slower pace.
– Advanced athletes should push the pace from the start by running faster than what feels sustainable in an attempt to bank time early on.
– Minimize mistakes on the double-unders by keeping your feet together when jumping and flicking your wrists down toward the ground to strike the rope against the floor on each rep.
Modifications
Double-unders | Reps, single-unders, 8/10-calorie row or ski
Run | Distance, substitutions, 500-m C2 bike, 625-m Assault or Echo bike, 250-m row or ski
Accessory – I (Checkmark)
5 sets for completion:
:10-:20 ring support hold
1:00 double-dumbbell farmers carry hold
– Rest as needed.
– During your ring support holds, practice flaring the ring out by rotating your right hand clockwise and your left hand counterclockwise so that your palms work toward pointing forward.
– Use a light-to-moderate load for the farmers carry hold that allows for unbroken efforts with a quality grip.
– Hold the dumbbell handles flush against the palms by gripping the center of the handle and squeezing through the pinkies; don’t tilt the dumbbells forward and slide your grip toward the back.
– Hold the dumbbells half an inch away from your hips with your chest up, shoulders back, and eyes forward.
– You can walk around with the dumbbells if you’d like, but the goal is to accumulate 1 minute unbroken each round rather than covering a distance as fast as possible.
Modifications
Ring support hold | Time, foot-assisted ring support hold
Double-dumbbell farmers carry hold | Time, load, single-arm hold
Stretching (Checkmark)
1 round:
1:00 calf foam roll/side
1:00 quad foam roll/side