CrossFit Basinview – CrossFit

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Warm-up (No Measure)

A. General

3mins Easy Ski/Bike/Row/Run @nose breathing

-at the top of each min, breath hold for 3-5sec and resume with nose breathing.

B. Mobility

Goblet squat hold + shift

3 x 10 seconds stretch/ankle. Stand up for 5-10 seconds before the next set

C. Specific

3 sets @moderate pace

-8 KB swings / Object hip swings

-10/side DB push press

-15 Air Squats

-20 lying flutter kicks


A: Metcon (Time)

4 rounds for time

15 TTB

12 Deadlift @115/75lbs

9 Thrusters @115/75lbs
Time cap:12mins

Scaling Options:


4 rounds for time

15 V-ups or Sit-ups

12 Deadlift @light

9 Thrusters @moderate*

*Same weight as the deadlifts


4 rounds for time

9 TTB or 15 Toes to eye level

12 Deadlift @95/65lbs

9 Thrusters @95/65lbs


As written

A2: Metcon (Time)

Team Version

Round for round

8 total rounds, alternating athletes each round:

15 TTB

12 Deadlift @115/75lbs

9 Thrusters @115/75lbs

*While one athlete is working the other is accumulating as many cals on a rower or bike as possible.


B: Metcon (Calories)


9 rounds

40sec @mod

20sec @easy

30sec @mod-hard

30sec @easy

20sec @hard

40sec @easy

Rest 3 minutes after round 3 and 6

B2: Metcon (Calories)

Conditioning, Team version


18 rounds, you go I go

30seconds @ hard

Cool down

Walk 200m

Lower body crossbody stretch