Daily Archives: September 12, 2018


091318   Recently updated !

CrossFit Bako – Workout of the Day View Public Whiteboard Warm-up Warm-up (No Measure) Hip/Glute/Ham Opener 1 min Runners Lunge 1 min Hamstring Stretch (extend bent leg) back from runners lunge 1 min Pigeon Repeat on Other Side Warm-up (No Measure) “Flight Simulator” Unbroken Double Unders in sets of: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 […]