Sunday 08.02.2026
- Kat
- 2 days ago
- 1 min read
CrossFit:
A. 3 Rounds:
8-12 Top Down alt DB Rows (e side)
12-15 SL Bent Knee Heel Raises (hands on wall)
1 min lateral banded walk (alternate)
B. "Bonnie and Ride" In teams of 2
5 total sets for Max Cals:
2 min AMRAP
P1 - Row
while P2 - Echo Bike
Rest 30 sec
2 min AMRAP
P1 - Echo Bike
while P2 Row
Rest 30 sec
*Score is total team Calories.
Flow:
A. See CrossFit
B. In teams of 2
5 total sets for Max Cals:
2 min AMRAP
P1 - Row
while P2 - Echo Bike
Rest 30 sec
2 min AMRAP
P1 - 2 x 30 Sec Russian Swings
while P2 2 x 30 sec Bar Hang
Rest 30 sec
*Switch movement each round.
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account. To be updated with announcements, news and info - join our private Slack group. The link to join is here. Here you can also find some our other tracks: Weightlifting, Mobility and Endurance. Search the name of the track you want from the slack page and/or app and then join. If you have questions just email us. If you wish to view our competitors' programming, contact us at info@crossfitclaremont.com.au to be added to the private group or you can follow on our Beyond the Whiteboard track.
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