CrossFit Basinview – CrossFit

View Public Whiteboard

Warm-up (No Measure)

A. General

3 rounds

1min Bike or Row @increasing intensity

30sec push up to downward dogs

B. Specific

1 set

-10 W band pull apart

-10/side Single arm DB press

-20sec nose to wall hold


A: Metcon (Weight)

3 sets

5 strict press @RPE 7

3 wall climbs

Rest 2mins
Time allotted 12mins


B: Metcon (Time)

3 rounds for time

40 Cal Row

30 TTB

15 Push ups
Time cap: 20mins

Cool down

Easy Bike or Row 2 minutes

Scorpion Stretch

4 x per side