CrossFit Basinview – CrossFit

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Warm-up (No Measure)

A. General

Continuous Tabata

*2 intervals per movement

-Bike, Ski, or Row (High knees or Jumping Jacks)

-Push-up to downward dog

– Thoracic-Lumbar Rotation:

-Scap pulls / Renegade rows

B. Specific at Gym

1 set

-7/side Single arm bent over banded lat pull-downs

-7 band pull-aparts

-7 scap pulls

-7 Beat swings

-7 Empty bar bent over rows

B. Specific at home

1 set

-7 scap pushes

-7 push-ups

-7 Backwards arm circles

-7/side scorpion holds (3sec)


A: Metcon (No Measure)

Every 3mins for 12mins

6-9 CTB

12 Bent over rows @moderate


-9-16 Body rows (rings, chairs, table)

-20-30sec pull-up chair plank hold

Bent over rows

-12-15 DB Bent over rows

-12-20 Object bent over rows


B: Metcon (AMRAP – Rounds and Reps)

AMRAP 18minutes

40 Cal bike/ Run 800m

80 Double-unders

20 Snatch 135/95 lbs

40 Cal row

80 Double-unders

20 Clean and jerks 135/95lbs

Bike or Row

-40 cal ski, Run 800m

-40 Jumping lunges

Double unders

-80 Lateral hops


– 20-30 Double DB snatch

– 30 Heavy KB swing

– 30-40 Object gto

Clean and Jerks

– 20-30 Double DB clean and jerk

– 30 Heavy KB swings + 15/side kb push press

– 30-40 Object Clean and press


Metcon (No Measure)


EMOM 9minutes

1. 6-10 Ring body saw

2. 20-30 sec Weighted side plank (right) @heavy

3. 20-30 sec Weighted side plank (left) @heavy
Core Strength at home

EMOM 9minutes

1.1-3 Plank Walk out

2. 20-30 sec Weighted side plank (right) @heavy or unweighted

3. 20-30 sec Weighted side plank (left) @heavy or unweighted

Ring body saw:

Weighted side plank:

Plank walk outs: