CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Blueberry Bagel (Time) Freedom (RX+) With a Partner 5 sets each 200/175m Row or 200m Run 2 Bar Facing Burpees 3 Ground to Overhead (185/125) -rest 1:1 between sets- Independence (RX) With a Partner 5 sets each 175/150m Row or 200m Run 2 Burpees over Bar 3 Ground to Overhead (135/95) -rest 1:1 between sets- Liberty With a Partner 5 sets each 150/125m Row or 150m Run 2 Up/Downs over Bar 3 Dumbbell Ground to Overhead (moderate) -rest 1:1 between sets- Target time each set: 2:00 Time cap each set: 2:30 Time Cap for Entire Workout: 25 Minutes Do your best to knock out the row/run and Burpees in 1:00-1:15. Be quick on the transitions leading up to the barbell. Partner with someone using the same weight to minimize barbells and open space. Slow down and set up for each lift....Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo Warmup -into- 3 sets: 30-sec easy row 15 yd sled push (easy)(Or 10 yd walking lunge) 15 yd sled push (moderate) (Or 10 yd walking lunge backwards) 5 Muscle Cleans 5 Hang Power Cleans 5 Front Squats 2. Workout Prep 2 sets: (each/1:2) 100m Row 25 yd Sled Push (workout weight) 2 Squat Cleans (build in weight) Workout Blueberry Bagel (7 Rounds for time) Freedom (RX’d) 3 Person Team 7 sets each –> (or 5 sets each if class needs to fit within a 60-minute window) 200/175m Row 50yd Sled Sprint (1×25/empty) (Or 20 Jumping Split Lunges) 4 Squat Cleans (185/125) -rest 1:2 between sets- (KG conv: 83/56 Squat Cleans, 50m Sled Push at 10kg/empty) Independence 3 Person Team 7 sets each –> (or 5 sets each if class needs to fit...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Blueberry Bagel (Time) Freedom (RX+) With a Partner 5 sets each 200/175m Row or 200m Run 2 Bar Facing Burpees 3 Ground to Overhead (185/125) -rest 1:1 between sets- Independence (RX) With a Partner 5 sets each 175/150m Row or 200m Run 2 Burpees over Bar 3 Ground to Overhead (135/95) -rest 1:1 between sets- Liberty With a Partner 5 sets each 150/125m Row or 150m Run 2 Up/Downs over Bar 3 Dumbbell Ground to Overhead (moderate) -rest 1:1 between sets- Target time each set: 2:00 Time cap each set: 2:30 Time Cap for Entire Workout: 25 Minutes Do your best to knock out the row/run and Burpees in 1:00-1:15. Be quick on the transitions leading up to the barbell. Partner with someone using the same weight to minimize barbells and open space. Slow down and set up for each lift....Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Blueberry Bagel (Time) Freedom (RX+) With a Partner 5 sets each 200/175m Row or 200m Run 4 Squat Cleans (185/125) -rest 1:2 between sets- Independence (RX) With a Partner 5 sets each 175/150m Row or 200m Run 4 Squat Cleans (155/105) rest 1:2 between rounds Liberty With a Partner 7 sets each 150/125m Row or 150m Run 4 Dumbbell Power Cleans (moderate) rest 1:2 between rounds Target time each set: 2-2:30 Time cap each set: 3 minutes Cooldown/Mobility Mobility (No Measure) 1 min Barbell Quad Smash (each side) 1 min Couch Stretch (each side) 1 min Trap Smash (each side)Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Asiago Bagel (Checkmark) Freedom (RX+) EMOM 30 1- 15/12 Calorie Row 2- 15 Wallballs (20/14) 3- 60 Double Unders 4- 10 Chest to Bar Pull Ups 5- Rest Independence (RX) EMOM 30 1- 12/10 Calorie Row 2- 12 Wallballs (20/14) 3- 40 Double Unders 4- 10 Pull Ups 5- Rest Liberty EMOM 30 1- 10/8 Calorie Row 2- 12 Wallballs (light) 3- 60 Single Unders 4- 10 Jumping Pull Ups 5- Rest Target time each minute: :30 Time cap each minute: :40 This workout is all about accumulation and working through an oxygen deficit in the later rounds. Aim for a weight or skill that can be done unbroken or with very little rest. Scale reps on this workout before you scale weight or skill. Cooldown/Mobility Mobility (No Measure) 1 min foot smash w/ lacrosse ball (each side) 1 min Couch...Read more