CrossFit Basinview – CrossFit

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Warm-up (No Measure)


1min Easy Bike-Row-Ski-Jumping jacks

30sec Banded W-Y’s

1min Mod Bike-Row-Ski-High knees

30sec Alternating straight arm Y raise

1min Hard Bike-Row-Ski-Butt kicks

B. Specific

1 set

-10-15sec Ring support

-5-7 Ring beat swings

-5-7 Ring dips / Supported ring or box dips

-5-7 False grip Chest to Ring

C. Specific (Metcon)

2 sets

-3 Hang power snatch (build up)

-5 pull-ups

-7 cals (build pace)


A: Metcon (Weight)

EMOM 10minutes

1-2 Weighted Strict Muscle-ups

@As heavy as possible


– 4-6 Box assisted muscle up, low rings

– 4-6 Russian dips

– 4-6 Russian push-ups

– 4-6 Strict pull-ups + 4-6 Ring dips

– 6-12 Alternating Renegade row + push-up


B: Metcon (Time)

2 rounds

9 Hang Power Snatch @135/95lbs

15 Pull-ups

21 Cal Bike (or row/ski/run 200m)

15 Pull-ups

9 Hang Power Snatch @135/95lbs

Rest 3 minutes between rounds

Time Cap: 16mins

Cool down

Easy 200m walk or

Quadruped Shoulder stretch

60 seconds/side

You can also do reps by adding a t-spine rotation. Stretch through as much as possible the bring the hand up towards the sky like in the “world’s greatest stretch”