Workout of the Day


112218

CrossFit Bako – Workout of the Day View Public Whiteboard Warm-up Warm-up (No Measure) 2 Steady Rounds: 20 Banded Good Mornings 15 Pull Ups 1k Bike Strength Prep Metcon (3 Rounds for time) 3 Rounds: Max Effort Plank (On forearms) Rest 2:00 Total Plank time is score Strength/Oly/Skill Deadlift (Find 5RM Deadlift) Conditioning Metcon (Time) […]

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112118

CrossFit Bako – Workout of the Day View Public Whiteboard Warm-up Warm-up (No Measure) 3 Steady Rounds 12 Kettlebell Taters 70/53lbs Run 100m :30 Goblet Squat Hold Run 100m Strength/Oly/Skill Hang Clean (Find 2RM Hang Clean) Conditioning Metcon (Time) 2 Rounds: Row 50/40 Calories 50 Wallballs 20/14lbs Run 400m 50 Empty Bar Thrusters Bitch Work […]

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112018

CrossFit Bako – Workout of the Day View Public Whiteboard Warm-up Warm-up (No Measure) Steady Through :30 Dead hang from pull up bar 3:00 Row 30 Push Press 95lbs Strength Prep Metcon (Time) For Time: 100′ Back Rack Walking Lunge 225/145lbs *Barbell comes from the floor Strength/Oly/Skill Shoulder Press (Find 3RM Strict Press) Conditioning Metcon […]

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111918

CrossFit Bako – Workout of the Day View Public Whiteboard Warm-up Warm-up (No Measure) 4 Steady Rounds 8 Toes to Bar 10/7 Calorie Bike 10 Empty Bar Snatch BalanceThis is the time to work on your Toes 2 Bar kip… Strength/Oly/Skill Hang Snatch (2 RM Hang Snatch) Conditioning Metcon (AMRAP – Reps) AMRAP 6 Minutes […]

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111718

CrossFit Bako – Workout of the Day View Public Whiteboard Air Force (Time) 20 Thrusters (95#/65# Barbell for all movements) 20 Sumo Deadlift High Pull 20 Push Jerks 20 Overhead Squat 20 Front SquatStop every minute to complete 4 burpees and only move on to the next barbell movement after completing 20 reps.

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