• 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, October 21, 2022

Daily Workout – Fri, Oct 21


Complete 3 mins of Progressive Cardio

Then complete 2 sets of:

6/side DB Half Get Ups

6/side Half Kneeling DB Presses

6/side Single Arm DB Push Presses

12 Shoulder Activations

12 Banded Pull and Rotates


For 7 mins cycle through (for quality):

3 Weighted Strict Pull Ups / 3-5 Strict Pull Ups / 3-5 Low Bar Pull Ups

3 Weighted Ring, Bar or Box Dips / 3-5 DB Push Ups / 3-5 Regular Push Ups


AQAP for quality complete:


C2B Pull Ups or Pull Ups

HR Push Ups or Push Ups

Time Cap: 7 mins

Metcon (Time)

AQAP with a partner complete 4 sets EACH of:

500m Row

Time cap of 2 mins and 30 secs for each row (20 min total)

Partners alternate through completed Rows where one works and the other rests

Optional Extra Work

AQAP complete 2 sets of:

2500m Assault Bike

Rest 5 mins

Stay in the Loop!

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