Saturday Aug 30, 2025 (Foundations)
CrossFit Basinview – Foundations
WU: Warm-up (No Measure)
EMOM 10
Cardio
Samson Lunges
Air Squats
Hamstring Foam Roll
Up/Down Dogs
A: Metcon (AMRAP – Rounds & Reps)
AMRAP 28
16 Dumbbell Snatches
12 Dumbbell Push Presses
8 Dumbbell Hang Squat Cleans
Rest 1:00
400m Run
Rest 1:00
Sunday August 25, 2023 (Strength)
CrossFit Basinview – Foundations
Saturday August 24, 2024
CrossFit Basinview – Foundations
WU: Warm-up (No Measure)
EMOM 9
Cardio
Cossack Squats
Single Leg Deadlifts
A: Metcon (12 Rounds for reps)
3 Rounds
AMRAP 4
12 Jump Squats
8 V Ups
6 Push Ups
Rest 1:00
AMRAP 4
20/15 Calorie
16 Russian Kettlebell Swings
Rest 1:00
Foundations – Sun, Aug 16
CrossFit Basinview – Foundations
Saturday August 16, 2025 (Foundations)
CrossFit Basinview – Foundations
WU: Warm-up (No Measure)
EMOM 12
Cardio
Samson Lunges
Plank
Cossack Squats
A: Metcon (4 Rounds for reps)
4 Rounds For Max Reps
1:00 Calories
Rest 0:30
1:00 Goblet Lunges
Rest 0:30
1:00 V-Ups
Rest 0:30
1:00 Goblet Box Step Ups
Rest 0:30
1:00 Flutter Kicks
Rest 0:30
CrossFit – Fri, Aug 14
CrossFit Basinview – CrossFit
Metcon (Checkmark)
Go every 3min x5
6 Bench Presses @ 62.5%
6 Deadlifts @ 62.5%
WOD (AMRAP – Rounds & Reps)
20:00 AMRAP
25ft DB Lunge 2×50/35 lb
6 Burpees Over Dumbbells
25ft DB Lunge 2×50/35 lb
3 Bar Muscle-Ups
DBs are held at your sides in farmer carry style.
CrossFit – Thu, Aug 13
CrossFit Basinview – CrossFit
Partner WOD (AMRAP – Rounds & Reps)
AMRAP 28
20 dumbbell hang power cleans
20 dumbbell push presses
400-meter dumbbell farmers carry
W: 2×35-lb dumbbells
M: 2×50-lb dumbbells
Break up reps as you see fit. Walk together on the farmers carry, switch DBs as needed.
Sunday August 13, 2023 (Strength)
CrossFit Basinview – Foundations
Saturday August 8, 2026 (Foundations)
CrossFit Basinview – Foundations
WU: Warm-up (No Measure)
EMOM 8
Jumping Jacks
Cossack Squats
Lunges
Russian Baby Makers
A: Metcon (5 Rounds for reps)
5 Rounds For Max Reps
1:00 Wall Balls
1:00 Dumbbell Snatches
1:00 Box Jump Overs
1:00 Sit Ups
1:00 Burpees
Alternate movements with your partner.
CrossFit – Sat, Aug 8
CrossFit Basinview – CrossFit
10:15 am (Checkmark)
Athletes Choice:
Squat Snatch
10 singles
Start at 60% and finish at 85%.
or
Clean and Jerk
10 singles
Start at 60% and finish at 85%.
Go every 90sec
For time:
Bike 3600/3000
DB Lunge, 2×50/35 lbs, 100 ft
Run, 800 m
Sandbag Carry, 100/75lbs, 100 m
Bike 3600/3000
40 Single Dumbbell Box Step-ups, 1x 50/35 lbs
Run, 800 m
Time cap: 25 mins