CrossFit BMW

Between Sets
11-18-25

mobility:

warmup
2 sets of:
18 flys
15 lateral raises
12/9 calorie row
6 windmills r/l

strength/skill:
3 sets of:
10-12 single arm push press
10-12 single arm bench press
rest
increase load every set performed every 1:00 on the 1:00 single arm for 15:00
or
5 plus sets of:
3 push presses
increase load every set for a 3 rep heavy 10:00 time cap
2 sets of:
max rep push press @ 70%
1:00 rest
max rep push press @ 60%

metcon:
as many sets and reps as possible in 20:00 of:
15/12 calorie row
5 sets of:
5 pull ups
10 push ups
15 air squats
15/12 calorie row
3 sets of:
12 d-lifts
9 hang power cleans
6 shoulder to overhead
scaling and modifications detailed at time of set

Between Sets
11-17-25

mobility:
latt
hip flexors

warmup:
3sets of:
5 inchworms + divebomber push-up
:30-45 side plank r/l
:15-20 pull-up hang
:30-45 hollow hold

5 sets of:
8-10 ring rows @ 31X1
1 wall walk + :20-30
handstand
performed every 1:00 on the 1:00 for 10:00

5 sets of:
:30 shoulder taps
or
:30 gymnastic pulling choice
performed every 1:00 on the 1:00 for 5:00

5 sets for distance of:
:30 max reps movement of choice
:30 max distance farmer carry 70/53lbs - 25' increments
pick up where you left off on the carries each set
performed every 3:00 for 15:00
scaling and modifications detailed at time of set

Between Sets
11-14-25

warmup:
2 sets of:
200 meter run
10 down ups
15 banded good mornings
20 reverse lunges

metcon:
4 sets of:
10-12 bench press row or run
10-12 box step ups row or run
10-12 bent over rows row or run
300-400 meter run or 400-500 meter row
(must be sub 2:10)
one set of dumbbells for all 3 movements
perform every 2:30 for 40:00
scaling and modifications detailed at time of set

Between Sets
11-13-25

mobility:
traps
tricep

warmup:
2 sets of:
10/7 calorie row
50 foot monster walk
10 tempo d-bugs @ 1111
100 foot double kettlebell front rack carry

strength/skill:
3 sets of:
10-12 tempo heel elevated narrow stance goblet squats @ 32X1
10-12 single leg romanian d-lift l/r
:30-45 banded pallof hold l/r
or
5 sets of:
3 back squats
1:30-2:00 rest
increase load every set

metcon:
as many sets and reps as possible in 8:00 of:
2 dumbbell thrusters
8 anchored sit ups
4 dumbbell thrusters
8 anchored sit ups
6 dumbbell thrusters
8 anchored sit ups
adding 2 thrusters each set until the 8:00 mark is up
scaling and modifications detailed at time of set

Between Sets
11-10-25

mobility:

warmup:
400 meter jog/row
3 sets of:
15 squats
12 v-tucks
9 push ups
6 jumping or strict pull ups

metcon
In teams of 2, for time:
4x100 meter row plus planks
300 wall ball shots
200 calorie row
200 push ups
100 calorie row
100 med-ball sit ups
4x100 meter row plus planks
partition all reps however, the ball may not touch the ground at any point during the workout other than when doing planks
every time it touches the ground there is a 200 meter row penalty
time cap 35:00
scaling and modifications detailed at time of set

Between Sets
11-7-25

mobility:
calf
arm

warmup:
2 sets of:
5 half kneeling presses
3 turkish get ups
100 foot single arm overhead carry l/r

strength/skill:
5 sets of:
3 push jerks
increase load every set
perform every 2:00

metcon:
5 sets of:
8-10 pull-ups + 8-10 dumbbell bench
press (50/35lbs)
50 foot farmer hold walking lunge (50/35lbs)
performed every 1:00 on the 1:00 for 10:00

5 sets of:
8-10 toes to bar + 8-10 dumbbell squats 50/35lbs
:30 calorie row
performed every 1:00 on the 1:00 for 10:00
scaling and modifications detailed at time of set

Between Sets
11-4-25

mobility:
latt
shoulder

warmup:
2:00 jog or row
2 sets of:
20 banded good mornings
15 single leg hip bridges l/r
10 bird dogs
5 inch works
2:00 jog or row

strength/skill:
8 sets of:
3 hang power cleans
increase load every set
1:30-2:00 rest

as many sets and reps as possible in 7:00 of:
3 burpees
3 sumo d-lift high pulls
5 burpees
5 sumo d-lift high pulls
add 2 reps every to both movements for 7:00
scaling and modifications detailed at time of set

Between Sets
11-3-25

warmup:
3 sets of:
10/7 calorie row
:15 hang from pull up bar
5 tempo scap pull ups @
1111
15 gorilla rows
20 lateral line hops

strength/skill:
5 sets of:
6 supine rows + 4 box jumps
4 pull ups or 4 muscle ups
performed every 1:00 on the 1:00 for 10:00

metcon:
3 sets of:
8-10 rows
100 foot plate overhead carry
6-8 dips
:25-:45 nose to wall handstand
rest
or
3 sets of:
50 double unders
15 toes to bar
10 farmer hold box step overs 50/35lbs to 24/20"
or
15 santa cruz kettlebell swings 53/35lbs
15 toes to bar
50 double unders
max calories
performed every 7:00 for 21:00
scaling and modifications detailed at time of set

Between Sets
11-2-25

mobility:
quad
tricep

warmup:
2 sets of:
10 tempo d-bugs @ 1111
:20-:30 side plank r/l
15 hip bridges
10 cossack squats
5 goblet squats @ 3211

strength/skill:
3 sets of:
4 front squats @ 3211
1 front squat (no tempo)
2-3:00 rest between sets

metcon:
as many reps as possible in 2:00 of:
200 meter run
max rep front rack lunges in the remaining time load to be determined
1:00 rest
as many reps as possible in 2:00 of:
200 meter run
max rep goblet squats in the remaining time load to be determined
1:00 rest
as many reps as possible in 2:00 of:
200 meter run
max rep kettlebell swings
in the remaining time load to be determined
1:00 rest
as many reps as possible in 2:00 of:
200 meter run
max rep thrusters
in the remaining time load to be determined
scaling and modifications detailed at time of set