Sunday October 2, 2022 (Partner)

CrossFit Basinview – CrossFit

View Public Whiteboard

WU: Warm-up (No Measure)

EMOM 12

Cardio

Spidey Lunge + Twist

Quad Foam Roll

Warrior Squats

A: Metcon (Time)

6 Rounds For Time

20/15 Calorie Bike

24 Wall Balls (20/14)

20/15 Calorie Row

24 Dumbbell Snatches (50/35)

80 Double Unders
*Alternate with your partner each movement

Sunday October 2, 2022 (Strength)

CrossFit Basinview – Foundations

View Public Whiteboard

WU: Warm-up (No Measure)

2 Rounds

30 Jumping Jacks

10 Pass Throughs

5x Overhead Squat Therapy

A: Metcon (2 Rounds for weight)

Every 2:00 x 2

1 Snatch Pull + 1 Hang Snatch + 1 Overhead Squat

B: Metcon (3 Rounds for weight)

Every 2:30 x 3

2 Hang Snatches + 1 Overhead Squat

C: Metcon (3 Rounds for weight)

Every 2:30 x 3

2 Below-Knee Snatches

D: Metcon (4 Rounds for weight)

Every 2:30 x 4

1 Below-Knee Snatch + 1 Snatch

E: Metcon (4 Rounds for weight)

Every 2:30 x 4

1 Snatch

Saturday October 1, 2022 (Foundations)

CrossFit Basinview – Foundations

View Public Whiteboard

WU: Warm-up (No Measure)

EMOM 12

Cardio

Open Lunge

Box Step Ups

Box Pigeon

A: Metcon (5 Rounds for reps)

5 Rounds, 0:40 Work / 0:20 Rest

Calories

Dumbbell Hang Clean and Jerk

Lunges

Dumbbell Box Step Ups

V-Ups

1:20 Rest after each round

Saturday October 1, 2022 (Partner)

CrossFit Basinview – CrossFit

View Public Whiteboard

WU: Warm-up (No Measure)

EMOM 8

Jumping Jacks

Spidey Lunge + Twist

Pass Throughs

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 Cleans (155/105)

6 Burpees Over The Bar

Rest 3:00 between AMRAPs

Sunday September 25, 2022 (Strength)

CrossFit Basinview – Foundations

View Public Whiteboard

WU: Warm-up (No Measure)

2 Rounds

30 Jumping Jacks

10 Warrior Squats

5 Elbow Rotations

A: Metcon (4 Rounds for weight)

Every 2:00 x 4

5 Presses in Jerk

B: Metcon (3 Rounds for weight)

Every 2:00 x 3

3 Muscle Cleans + 3 Tall Jerks + 3 Jerks

C: Metcon (6 Rounds for weight)

Every 2:00 x 6

2 Paused Hang Clean and Jerks
*Pause in Catch in Clean and in Jerk

D: Metcon (4 Rounds for weight)

Every 2:00 x 4

2 Hang Clean and Jerks

E: Metcon (4 Rounds for weight)

Every 2:00 x 4

1 Hang Clean and Jerk

Sunday September 25, 2022 (Partner)

CrossFit Basinview – CrossFit

View Public Whiteboard

WU: Warm-up (No Measure)

EMOM 12

Cardio

Iron Crosses

Front Rack Hold

Quad Foam Roll

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 30

96/68 Calorie Row / 68/48 Calorie Bike / 82/58 Calorie Ski

24 Deadlifts (155/105)

24 Hang Power Cleans (155/105)

24 Front Squats (155/105)

24 Push Jerks (155/105)

Saturday September 24, 2022 (Foundations)

CrossFit Basinview – Foundations

View Public Whiteboard

WU: Warm-up (No Measure)

EMOM 12

Cardio

Spidey Lunge + Twist

Cossack Squats

6/side Single Leg Deadlifts

A: Metcon (5 Rounds for reps)

5 Rounds For Max Reps

1:00 Jump Squats

1:00 Double Dumbbell Hang Cleans

1:00 Burpees

1:00 Russian Kettlebell Swings

1:00 Calories

1:00 Rest

Saturday September 24, 2022 (Partner)

CrossFit Basinview – CrossFit

View Public Whiteboard

WU: Warm-up (No Measure)

EMOM 12

Jumping Jacks

Samson Lunges

Quad Foam Roll

Pass Throughs

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 28

Partner 1 does as many rounds as possible of:

12 Double Dumbbell Lunges (50s/35s)

6 Push Ups

3 Strict Pull Ups

Partner 2 runs 400m
*Switch after each run, pick up the AMRAP where your partner left off

Sunday September 18, 2022 (Partner)

CrossFit Basinview – CrossFit

View Public Whiteboard

WU: Warm-up (No Measure)

EMOM 12

Cardio

Pass Throughs

Box Step Ups

Inchworms

A: Metcon (3 Rounds for reps)

AMRAP 10

9/6 Calories

5 Burpee Box Jump Overs (24″/20″)

-Straight Into-

AMRAP 10

9/6 Calories

10 Push Ups

-Straight Into-

AMRAP 10

9/6 Calories

15 Kettlebell Swings (53/35)
*Go round for round with your partner for all 3 AMRAPs

Sunday September 18, 2022 (Strength)

CrossFit Basinview – Foundations

View Public Whiteboard

WU: Warm-up (No Measure)

2 Rounds

30 Jumping Jacks

10 Pass Throughs

5 PVC Overhead Squat

A: Metcon (4 Rounds for weight)

Every 1:00 x 4

1 Muscle Snatch + 1 Snatch Balance + 1 Overhead Squat

B: Metcon (4 Rounds for weight)

Every 2:00 x 4

2 Snatches + 2 Overhead Squats

C: Metcon (5 Rounds for weight)

Every 2:30 x 5

2 Paused Snatches
*Pause in Catch

D: Metcon (6 Rounds for weight)

Every 2:00 x 6

1 Snatch