Mayhem Affiliate 08/18/2022

Peninsula CrossFit – CrossFit

Warm Up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Hinshaw Warm up (10-15 minutes)

2. Workout Prep

100m Run

200/175m Row

100m Run
Hinshaw Warm up:

Perform each drill for 25′ out, then walk back:

High knee karaoke (over, over, walk, walk)

Over hurdle (heel, toe)

Knee to chest

Figure 4 (1 sec)

Lunge with reach overhead

Lunge torso twist (Pull hand)

Toy soldiers

High knee + arm swing

Butt kick + arm swing

Straight Leg (shallow heel)

50′ out and then walk back:

Side step out and back

Side step jumping jack out and back

Sitting arm swing (Elbow down and back) 20 sec

Standing arm swing (Elbow down and back) 20 sec


Jerry (Time)

For Time:

1-Mile Run

2k Row

1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here
Target time: 22-25min

Time Cap: 30min


1000m Row

2000m Bike

1000m Row


Metcon (5 Rounds for time)

Skill Progression: Ring Support

5 sets:

20-30 seconds Top of Ring Dip Hold

– rest 1 minute between sets –


Warm-up (No Measure)

1 min foam Roll Quads

1 min foot smash with Lacrosse ball (each side)

30-sec single leg down dog (each side – focus on calf stretch)
[Foot Smash with Ball](

[Single Leg Down Dog](