BayWay CrossFit – CrossFit Compete
Workout Order Notes (No Measure)
0:00-15:00
Warm-up
20:00-30:00
Workout 1: Annie
40:00-60:00
Workout 2: Strength II
70:00-80:00
Workout 3: CHAD1000X Training Week 1
85:00-95:00
Stretching
Focus
– Macro: Classic Benchmarks
– Expect to see more classic CrossFit benchmarks.
– We will test Fran, Annie, and Cindy as CAP benchmarks.
Warm-up (No Measure)
1 set:
5:00 row, bike, or ski
1 set:
:30 couch stretch/leg
:30 jump rope
:30 pigeon pose/leg
:30 jump rope
:30 inchworm walkouts
:30 jump rope
:30 plank hold
:30 jump rope
:30 sit-ups
– Use the first 5 minutes to get yourself slightly out of breath and sweating.
– Use the rest of the warm-up to move through full range of motion and prepare your full body for the workout.
– During the jump rope intervals, practice whatever skip (single or double-under) that you will use in the workout.
– Rest as needed between movements.
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Stimulus & Goals
– Sub-10:00; advanced athletes in sub-6:30.
– Double-unders in under 1:00 in the first two rounds.
– Last completed 250117.
Strategy
– Focus on better transitions in this effort. Consider how you put your rope down on the ground, where you put your AbMat, and how you move from movement to movement. Once you are able to perform all reps unbroken, transitions are the only way to progress.
Modifications
Double-unders | Reps, speed steps, single-unders
Sit-ups | Reps, feet-anchored, dead bugs, shoulder taps
Scale-up | Strict AbMat sit-ups
Back Squat (2-2-2-2-2+)
– Welcome to week four of this 2025 Strength 2 lifting cycle, where we continue to build strength in the back squat.
– Use the same load for sets 4 and 5, but go for more than 2 reps in that final set without pushing to failure.
– Rest as needed between sets.
CHAD1000X Training Week 1 (2 Rounds for reps)
4 rounds for reps:
:20 rucksack walking lunges (35/45 lb)
:10 rest
Rest 2:00
4 rounds for reps:
:20 rucksack box step-ups (20/20 in) (35/45 lb)
:10 rest
– 6:00 (including rest).
– Use a box height consistent with how you plan to tackle CHAD1000X on Nov. 11.
– Beginner athletes perform this without load and choose the height of the step-ups.
– Intermediate athletes use a 20/30-lb rucksack and pick the height of the step-ups.
– Rx’d athletes use a 35/45-lb rucksack and a 20-inch box for step-ups.
Stretching (Checkmark)
2 sets:
200-meter cooldown walk
:30 cobra stretch
:30 Spiderman stretch/side
:30 calf stretch/side