• 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

Daily Workout - Fri, Jun 9

200m Run

Then for 8 mins cycle through:

10 Down Ups

5/side Step Ups

10 Banded Pull Downs with supinated grip

10 Banded Reverse Flys

8/side Banded Fire Hydrants

8/side Banded Lateral Walks


EMOM x 4 mins:

3/side Back Rack Lunges

Build to your a desired weight. You should be able to perform 10 unbroken reps with whatever weight you choose.

Metcon (Time)

AQAP complete:


Box Jump with step down (24/20)

Burpees to a 6" target

Back Rack Lunges (115/80)

Time Cap: 10 mins


EMOM x 16 mins:

1. 30 sec Max Distance HS Walk / Max Wall Walk

2. 40 sec DB Pike on Rower (2 sec hold at the top)

3. 40 sec Single DB Step Up and Over (24/20)

4. Rest

In Class Stretch

2 mins/side Pigeon Pose

Optional Extra Work

Before Class

Complete 3 sets of:

5 Tall Squat Cleans at 35-45% of your 1RM Squat Clean

(work on your speed under the bar)

Complete 5 sets of:

1 Hang Clean Pull (above knees) + 1 Hang Clean Pull (below knees) + 1 Clean Pull from the floor + 1 Power Clean from the floor + 1 Squat Clean + 2 Split Jerk

* Drop the bar after your Hang Clean Pull from above. No Touch and Go here!

** 60-65-70-70-70% of your best Squat Clean

*** Rest 2 mins between each set

Cardio CrossFit

No WOD available


No WOD available

Barbell Club

No WOD available


PL 6.3.22
TABATA Jumping Jacks
Metcon (Time)
AQAP Complete 5 rounds of:
10 Push Ups
10 Mountain Climbers (L+R = 2)
10 Squats
10 Step Ups (L+R = 2)
100m Walk/Run
Time Cap: 18 mins

For Mountain Climbers, use the kitchen counter, hold the top of your push up and lift your knees up one at a time like you are marching.
TABATA Leg Lift Overs
Sit on a chair or the couch, bench or whatever you have. Put an object at your feet. Lean back and keepig your legs as straight as you can while holding onto the edge of your seat, lift your legs over the object from side to side.


Previous WODs