CrossFit Bartlesville – CrossFit

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* We are in Week 2 of 9 on our Olympic lifting focused barbell cycle.

*30-Day Partner Nutrition Challenge, April 10-May 9, $20/person (sign-up at Check-in Desk)

* April Monthly Challenge – 10,000 Steps 5 days/Week

Sign into the Mayhem Affiliate – Monthly Challenge program in your wodify app to log your progress on the monthly challenge. Completing the challenge enters you in a raffle for winning a prize from CrossFit Mayhem.

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry or Banded 7’s Warm-up


6 min AMRAP

30 sec Bike Erg

30 sec single/double unders

10 sec handstand hold

4 Inch Worms

2. Workout Prep

2 sets:

100m Bike Erg (workout pace)

10 Double Unders

1 Wall Walk


BWM: Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Workout (Time)

30 Cap

5 Rounds

Rest 1 min between Rounds


24/20 Cal Bike

35 Double Unders

3 Wall Walks


30/24 Cal Bike

50 Double Unders

4 Wall Walks

Scaling Idea:

5 sets

16/12 Cal Bike

50 Single Unders

5 Inch Worms
* Target time each set: 3:45-4:30

* If rounds take >5mins, scale

COMP: Workout (Time)

5 Rounds

30 Cap

30/24 Cal Bike

60 Double Unders

6 Wall Walks

– Rest 1 min
* Rounds should be <5 mins

Post Workout

Accessory (Checkmark)

3 Sets for Quality:

30 second plank hold (elbows)

50ft Kettlebell Front Rack Left Side/Overhead Hold Right Side Carry

50ft Kettlebell Front Rack Right Side/Overhead Hold Left Side Carry

5 Alligator Rolls (each direction)

10 V-ups

*Rest as needed between sets

Mobility (Checkmark)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Tricep lacrosse ball smash (each side)