Mayhem Affiliate 8/04/2022

Peninsula CrossFit – CrossFit

Warm Up

Warm-up (No Measure)

3 sets:

45 second Row/Bike/Run

3 Dumbbell Deadlifts

50′ Farmer Carry

10 sec Handstand hold/DB Overhead hold


Metcon (3 Rounds for distance)

“Lake Monona”


5 min AMRAP

40/32 Calorie Row

Max Distance DB/KB Farmer Carry (100/70)

Rest 3min

5 min AMRAP

36/28 Calorie Bike

Max Distance Handstand Walk

Rest 3min

5 min AMRAP

600m Run

Max Distance Dball Bear Hug Carry (150/100)


5:00 AMRAP

32/24 Calorie Row

Max Distance DB/KB Farmer Carry (70/50)

Rest 3min

5:00 AMRAP

28/21 Calorie Bike

Max Wall Walks (each rep = 5′)

Rest 3min

5:00 AMRAP

400m run

Max Distance DB/KB front Rack Carry (50/35)


3 sets

5:00 AMRAP

24/20 Calorie Row

Max Distance Dumbbell Farmer Carry (moderate)

Rest 3min

Target number of distance each set:

Workout 1: 300ft +

Workout 2: 100ft + HS walk or 7+ wall walks

Workout 3: 300ft +

Minimum distance before scaling: 100ft


1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Seal Pose

[Couch Stretch](

[Foot Smash](

[Seal Pose](

Warm Up

Warm-up (No Measure)

Mayhem Ready: Biceps and Elbow care