• 8 Mill Creek Road, Hamilton
  • Mon-Thu: 6am-6:45pm, Fri: 6am-6pm, Sat-Sun: 9-11am
  • 441-535-4775
  • info@crossfitbda.com

Daily Workout WOD, March 1, 2022

01 Mar, 2022


20/15 Cal Row
25 DUs / 50 Singles
Then EMOM x 8 mins:
1. 40 sec OH Banded Dead Bugs
2. 40 sec Hollow Position to Superman Position (roll on the side)
3. 40 sec Banded Pull Down to Banded Reverse Flys to Banded Ys
4. 40 sec Lateral Walking Plank (side to side)
SKILL SESSION – Low Rings Kipping Work

1. 10-12 Low Rings Bent Knee Kipping Ring Rows
2. 10-12 Low Rings Bent Knee Kipping Ring to Transition (focus on tight positions on the pull and the transition)
3. Straight Leg Kipping Ring Rows (focus on starting the motion with the hips and finishing with the arms)

EMOM x 8 mins:
Option #1: Ring MUs / Bar MUs
Option #2: Kipping C2B Pull Ups or Pull Ups + Strict Dips
Option #3: Low Ring MUs / Jumping MUs

Work for no more than 30 secs each min.
Use the same exercise, same option during the entire 8 mins
Metcon (Time)
AQAP complete:
20-30-40 / 12-22-32 Cal Row
4-6-8 Wall Walks / 8-12-16 HR Push Ups
50-70-90 DUs / Singles
9-15-21 T2B / Hanging Knee Raises

Rest 3 mins

40-30-20 / 32-22-12 Cal Row
8-6-4 Wall Walks / 16-12-8 HR Push Ups
90-70-50 DUs / Singles
21-15-9 T2B / Hanging Knee Raises

Time Cap: 25 mins

If not enough Rowers use Assault Bike: 14-24-34 / 8-18-28

Optional Extra Work

Complete the following for quality (Max work time is 30 mins today):
4-5-6-5-4 min Run
Rest 1 min
40-60-80-60-40 Cals Assault Bike
Rest 1 min

Stay at 60-70% max heart rate max

Archives Previous WODs
Daily Workout - Fri, Nov 25

200m Run

90 secs/side Hip & Knee External Rotation


Then complete 3 sets of:

10 Supinated Grip Banded Pull Downs (2 sec hold at the bottom)

10 Banded Face Pulls

10 Banded Slides


Then complete 3 sets of:

30 Single Under Jump Rope

5 Muscle Cleans

5 Squat Cleans

5 Jerks

Technical Work

In 10 mins complete the following:

Slow Power Clean into Pause Dip Jerk

Then the same but with Squat Clean

Then add weight on the Squat Clean & Jerk until you get to around 70-80% of your 1RM

Metcon (Time)

AQAP complete:

20-15-10-5 Clean & Jerks (115/80)

75 DUs / Singles

Then at 10 mins (with 9 min window):

Find your best 3 Squat Cleans + 1 Jerk

Time Cap: 10 mins

Record the time you completed the first section here.  Then record your max weight below.

Squat Clean + Jerk (In 9 mins build to your best complex of: 3 Squat Cleans + 1 Jerk)
Perform the Squat Clean movement followed by the Jerk movement. Jerk movement can be any Shoulder to Overhead movement.

Squat Cleans do not have to be touch and go


In the time remaining complete 2-3 sets of:

8/side DB Rear Foot Elevated Split Squats (T30X1)

Rest 1 min

30 secs/side Side Crunches

Rest 2 mins

Optional Extra Work

Complete 5 sets of:

250m Row at 1km pace

250m Row at Recovery Pace

200m Row Sprint

Rest 3 mins


Stay in the Loop!

Enter your email address to receive member only notices & offers.