• 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


Cardio CrossFit

CFC 5.21.22
Metcon (Time)
Partner Calorie Row Sprint
Time Cap: 12 mins
A completes 25 Calories then B completes 25 Calories, etc...
Metcon (AMRAP - Rounds and Reps)
AMRAP x 20 mins of:
12 Alternating DB Snatches (35/20)
6/arm Single Arm Renegade Row with Push Up
3/side Single Arm DB Thrusters (35/20)
100m Run
A completes full round while B rests, then switch
Metcon (Time)
AQAP complete 4 rounds of:
4 Progressive Burpee Complex
Down Up - No Jump Burpee - Burpee - Burpee with Tuck Jump
300m Run (To the wall with TOPS sign and back)
Time Cap: 12 mins
Metcon (Time)
AQAP complete 20 of the following:
1/side Flutter Kick
1 Toe Touch
1/side Scissor Kick
1 Toe Touch
Once completed 20 reps perform 1 min cumulative Hollow Hold
Time Cap: 6 mins


No WOD available

Barbell Club

BB 5.21.22
Mobility and Barbell Warm Up
Complete 3 rounds for quality of:
3 x 5 sec Hip Flexion Passive Range Holds per leg
5 Sots Oress (scale to quarter squat)
Complete 3 sets of:
3 Max Height Wall Balls
3 High Box Jumps
Bear Complex (Build to heavy 1RM for the day)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Single Leg Deadlift (Build to heavy 1 reps for each leg)
Perform the Deadlift movement using one leg at a time
8 Strict T2B
12 DB or KB Shrugs (pick a weight where your traps are burning after 12 reps)
Complete 3 sets of:
30 sec Weighted Ring Plank / Weighted Normal Plank (pick a challe ginger weight)
12 Barbell Good Mornings with hip-width stance


No WOD available


Previous WODs

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