Workout of the Day


052419

CrossFit Bako – Workout of the Day View Public Whiteboard Warm-up Warm-up (No Measure) Dynamic Warm-Up Runners Lunge 2 Air Squats Tip Toes 2 Push-Ups Duck Walk 4 Squats Frankenstein 4 Push-Ups Hamstring Stretch 6 Squats Quad Stretch and Reach 6 Push-Ups Inch Worm 8 Squats Backward Lunge w/Twist 8 Push-Ups Broad Jump 10 Squats […]

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052319

CrossFit Bako – Workout of the Day View Public Whiteboard Warm-up Warm-up (No Measure) 250m Row – Arms Only 250m Row – Legs Only 250m Row PVC Warm-Up (No Measure) 3 Rounds w/PVC 10 Halos (5 each way) 10 Shoulder Pass-Thrus 10 Good Mornings 5 OHS 5 Burpees Strength/Oly/Skill Max Effort Body Weight (9 Rounds […]

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051619

CrossFit Bako – Workout of the Day View Public Whiteboard Metcon (3 Rounds for reps) Every 8 minutes, for 24 minutes (3 sets) for times: 15 Calories of Bike 20 Walking Lunges with Kettlebells (32/24 kg) 400 Meter Run

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051019

CrossFit Bako – Workout of the Day View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 200m Run 10 PVC Good Mornings 10 PVC OHS 10 Kipping Swings Burgener Warm-Up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch […]

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050919

CrossFit Bako – Workout of the Day View Public Whiteboard Warm-up Dynamic Warm-Up (No Measure) Spiderman Lunge Side Shuffle South Facing Frankenstiens Side Suffle North Facing Inch-Worms Karaoke South Facing Burpee Broad Jumps Karaoke North Facing Strength/Oly/Skill Every 4 Minutes for 16 min (4 sets) Front Squat 5 reps @ 41X1, starting at 65% 1RM. […]

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