CrossFit Basinview – CrossFit

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Warm-up (No Measure)

A. General

3min Row or Bike @increasing intensity on each min

B. Mobility

Quadruped lat stretch

60 total seconds, switch at half

C1. Specific

-10 PVC Prone Press

-10 Prone Angels

-10 Scap pull + hollow body

-10 Beat swings

C2. Specific

Pull up drills: Main focus is on the push away in the swing for both the ascent and the descent.

– Box assisted beat swings

– Jumping lat to fly:

– Jumping kipping pull ups:

– One leg jumping kipping pull ups:

While beginner athletes work on the jumping kipping pull up, advanced athletes can take individual practice time to perfect or begin to work on the butterfly pull up.


A: Metcon (Time)

5 rounds for time

12 CTB

15/12 Cal Bike or Row or Ski
TC: 15mins

Scaling Options:


5 rounds

12 Body rows (rings or bar)

8-10 Cal Bike


5 rounds

12 Assisted CTB or 12 Pull-ups

10-12 Cal Bike


5 rounds

12 CTB

12 Cal Bike


B: Metcon (No Measure)

3-5 sets

5/5 Deep Squat Pallof Press

5/5 Bird dog + band row
Scaling Options:


If the deep squat position is not strong due to lack of mobility or strength to maintain the position you have a few opportunities here. You can have the athletes hold a deep squat and assist themselves either with a vertical post of a rig or holding bands. If you feel the athlete’s level of fatigue post workout is too high, you can simply modify the squat hold for a half kneeling position.

Intermediate, COMP:

As written



Cool down

Foam roller lat roll out

1-1:30 /side

Foam roller prayer stretch

60 seconds