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CrossFit Bako – Workout of the Day

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Warm-up (No Measure)

3 Steady Rounds

50′ Handstand Walk (2 clocks or plank walks)

25 Air Squats

30 Double Unders


Back Squat E3MOM for 15 Minutes (5 sets of 5)

Back Squat (5×5 @75%)


Metcon (Time)

3 Rounds:

25 Wallballs 20/14lbs

3 Rope Climbs

75 Double Unders

*5 Rope Walk-Ups

Reserve ropes for athletes doing full rope climbs. If no rope is available for rope walk-ups, sub 10 Ring Rows

*150 Single Unders sub for DUs

Strength Accessory

Dumbbell Front Rack Lateral Squat (4×10 (5 each side))

Ring Push-Up (4×10)

Conditioning Accessory

Metcon (5 Rounds for time)

Run 1200m x 5

Rest 3:00

Times should be within a couple seconds each interval

Gymnastics Accessory

Metcon (No Measure)

Strict Chest to Bar Pull Ups


Rest as needed