CrossFit Basinview – CrossFit

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Warm-up (No Measure)

A. General


Odd: 40 seconds Bike/Row/Ski

Even: 40-50 seconds rotating Scorpions:

B. Mobility

PVC dislocates, 60sec

C. Specific

Bar muscle up progression

-6/side Single arm Bent over banded lat pull-down

-5 Hollow to glute bridge

-5 Beat swings + 2 Power beat swings

-5 Hip to bar

-3-5 Jumping Bar muscle up*

-3-5 Bar muscle up

*Box should be set at a height where at full standing reach the pull-up bar intersects the mid forearm


A: Metcon (AMRAP – Reps)

Each 2minutes for 12minutes

5 Bar Muscle-ups

*Increase number of Bar Muscle-up by 1 every new round (RX+)


B: Metcon (Time)

3 rounds

15/12 Cal Bike or Row or run 200m

15 Hang Power Clean @115/75lbs

30 Pistols*
* Alternating, scale to reverse lunges

Time Cap: 15 minutes

Cool down

Tabata (8x 20sec ON/10sec OFF)

alternate between these two movements.

– Crab glute bridge

– Glute bridge walk outs