Sunday February 5, 2023 (Partner)
CrossFit Basinview – CrossFit
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
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
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
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
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
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
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
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
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
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