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CrossFit Bako – Workout of the Day

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Warm-up (No Measure)

Burpee EMOM


*Burpees on the minute, increasing by 2 each minute until you cannot complete the prescribed number of burpees in the mintue.

(Beginners Rep Scheme: 1-2-3-4-5-6-7-8-9-10

2min each side Quad and Calf smash w/barbell

Glute Activation

10 Glute Bridge

10 1 Leg Glute Bridge (5 each side)

10 Bird Dogs

2 Rounds

10 Squat Jumps

10 Tempo Goblet Squats

10 Russian Swings
Glute Activation Movements:



Back Squat (4×5, E3MOM for 12 Minutes)


Metcon (5 Rounds for reps)

EMOM, for 5 Minutes

12 Wall Balls

12 Pull-Ups
Goal is 12 reps of each movement in 1 minute, test rep count in warm-up to determine if 12 reps is achievable. During EMOM, shoot for steady pace for all 5 rounds.