Sunday February 5, 2023 (Partner)

CrossFit Basinview – CrossFit

View Public Whiteboard

WU: Warm-up (No Measure)

EMOM 12

Bike

Samson Lunges

Pass Throughs

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 30

Partner 1 does as many rounds as possible of:

12 Dumbbell Clean and Jerks (50/35)

6 Dumbbell Lunges (50/35)

3 Muscle Ups

Partner 2 does 24/18 Calorie Bike / 32/24 Calorie Row / 28/21 Calorie Ski

Switch after each set of calories, pick up the AMRAP where your partner left off

Saturday February 4, 2023 (Foundations)

CrossFit Basinview – Foundations

View Public Whiteboard

WU: Warm-up (No Measure)

EMOM 12

Cardio

Spidey Lunge + Twist

Straddle Stretch

A: Metcon (5 Rounds for reps)

5 Rounds For Max Reps

1:00 Kettlebell Swings

1:00 Calories

1:00 Ball Slams

1:00 Double Unders

1:00 Air Squats

1:00 Rest

Saturday February 4, 2023 (Partner)

CrossFit Basinview – CrossFit

View Public Whiteboard

WU: Warm-up (No Measure)

EMOM 12

Row

Iron Crosses

0:30 Front Rack Hold

Straddle Stretch

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 30

80/55 Calorie Row / 55/35 Calorie Bike / 65/45 Calorie Ski

50 Wall Balls (20/14)

30 Push Presses (135/95)

50 Dumbbell Box Step Ups (50/35)

30 Front Squats (135/95)
*Split the reps up with your partner however

Sunday January 29, 2023 (Partner)

CrossFit Basinview – CrossFit

View Public Whiteboard

WU: Warm-up (No Measure)

EMOM 8

Jumping Jacks

Spidey Lunge + Twist

Wrist Floor Circles

0:30 Hang

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 28

3 Strict Handstand Push Ups

6 Strict Pull Ups

9 Goblet Squats (53/35)

12 Push Ups

15 Burpees
*Alternate each movement with your partner

Saturday January 28, 2023 (Foundations)

CrossFit Basinview – Foundations

View Public Whiteboard

WU: Warm-up (No Measure)

EMOM 12

Cardio

0:30/side Lunge Hold

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

Saturday January 28, 2023 (Partner)

CrossFit Basinview – CrossFit

View Public Whiteboard

WU: Warm-up (No Measure)

EMOM 12

Box Step Ups

Spidey Lunge + Twist

Pass Throughs

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 25

100 Hang Power Snatches (75/55)

50 Box Jumps (24″/20″)

100 Push Presses (75/55)

50 Burpees

100 Front Squats (75/55)

50 Push Ups

Sunday January 22, 2023 (Partner)

CrossFit Basinview – CrossFit

View Public Whiteboard

WU: Warm-up (No Measure)

3 Rounds

20 Jumping Jacks

10 Romanian Deadlifts

10 Scap Push Ups

10 Scap Pull Ups

A: Metcon (3 Rounds for reps)

3 Sets

AMRAP 9

6 Rounds:

5 Push Ups

10 Pull Ups

15 Air Squats

In Remaining Time, Max Rounds Of

3 Deadlifts (255/175)

6 Burpees Over The Bar

Rest 3:00 between AMRAPs
*Score is total deadlifts and burpees completed each AMRAP

Saturday January 21, 2023 (Partner)

CrossFit Basinview – CrossFit

View Public Whiteboard

WU: Warm-up (No Measure)

EMOM 12

Cardio

0:30/side Frontal Leg Swings

Air Squats

0:30 Band Pull Aparts

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 30

6 Rounds

9/6 Calories

5 Strict Pull Ups

6 Rounds

9 Burpees

5 Double Dumbbell Push Presses (50s/35s)

6 Rounds

18 Wall Balls (20/14)

5 Strict Toes To Bar

Saturday January 21, 2023 (Foundations)

CrossFit Basinview – Foundations

View Public Whiteboard

WU: Warm-up (No Measure)

EMOM 12

Skipping

Spidey Lunge + Twist

Straddle Stretch

A: Metcon (5 Rounds for reps)

5 Rounds For Max Reps

1:00 Wall Balls

1:00 Dumbbell Snatches

1:00 Burpee Tuck Jumps

1:00 Flutter Kicks

1:00 Double Unders

1:00 Rest

Sunday January 15, 2023 (Partner)

CrossFit Basinview – CrossFit

View Public Whiteboard

WU: Warm-up (No Measure)

EMOM 6

Bike

0:30 Pass Throughs

Plank

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 30

5 Strict Pull Ups

10 Push Ups

20 Russian Kettlebell Swings (53/35)

Every 6 rounds, 30/20 Calories while non-biking partner planks
*Go round for round on the AMRAP, switch whenever on the cardio