BayWay CrossFit – CrossFit Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-40:00
Workout 1: 250626
50:00-65:00
Workout 2: Stamina I
75:00-90:00
Workout 3: Accessory – I
95:00-105:00
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:
:10 jumping jacks, slow
:10 jumping jack, moderate
:10 jumping jacks, fast
:20 alternating reverse lunges
:20 ring rows
:20 burpees
1 set:
20 mountain climbers
10 ring push-ups or ring dips
10 medicine-ball front squats
10 pull-ups
10 medicine-ball push presses
1 set:
5 small kip swings + 5 big kips
5 wall-ball shots
1-3 strict ring pull-ups
5 wall-ball shots
3 kipping ring pull-ups + 3 chest-to-bar ring pull-ups
5 wall-ball shots
1-3 ring muscle-ups
– Use this progressive warm-up to build to the ring muscle-up.
– While practicing your ring muscle-ups work on keeping your legs straight longer to help with the transition.
– If you do not have a ring muscle-up, perform low-ring transitions and increase the difficulty as needed.
250626 (2 Rounds for reps)
5 rounds:
AMRAP 2:
20 wall-ball shots (20/30 lb) (9/10 ft)
Max ring muscle-ups
– Rest 2:00 between rounds.
Stimulus & Goals
– Heavier-than-usual wall-ball shots, complete in under 1:30 and in 1-2 sets.
– :30+ for muscle-ups; 1+ reps per round.
Strategy
– Hold yourself to full range of motion through all wall-ball shot reps, and push to use a heavier-than-usual medicine ball.
– Even if you only have one ring muscle-up at a time, perform this one Rx’d to continue to work on the skill under fatigue.
Modifications
-Wall-ball shots | Load, reps, target height, dumbbell thrusters
-Ring muscle-ups | Low-ring transitions, jumping transitions, jumping muscle-ups, foot-assisted ring dips
Stamina I (Time)
50-40-30-20-10 calories for time:
Echo bike
– Rest as long as it takes to complete the work.
– Push for an all-out effort through each calorie effort.
– Rest for exactly as long as it took you to complete each effort.
Modifications
**Echo bike** | Same calories on a different machine
Accessory – I (Checkmark)
On a 15:00 clock:
Work on a press to handstand
– Rest as needed between efforts.
– A [ press to handstand ] starts with your hands and feet on the floor and your hips up in the air.
– It is slightly easier to put your feet outside shoulder width and your hands right between your feet.
– Lean forward slightly and gradually put more weight on your hands.
– Use your spinal erectors, glutes, and hamstrings to pull your legs up into a handstand.
Modifications
Press to handstand | Start with your hips against a wall, press to headstand
Stretching (Checkmark)
1 set:
1:00 standing pike stretch (legs narrow)
1:00 standing pike stretch (legs wide)
1:00 foam roll upper back