CrossFit July 29, 2026 CrossFit

2:00 Bike or Row
Then Into…
2 ROUNDS
5 Scap Pull Ups
5 Kip Swings
10 Band Pull Aparts
5 Push-Ups
10 Alternating Shoulder Taps
Then Into…
2 ROUNDS
20ft Light Dumbbell Farmers Carry
3 Dumbbell Deadlifts
3 Kip Swings Into 3 Knee Raises

2 SETS
100ft Dumbbell Farmers Carry (70s/50s)
10 Bar Muscle Up
100ft Dumbbell Farmers Carry (70s/50s)
10 Bar Muscle Up
100ft Dumbbell Farmers Carry (70s/50s)
10 Bar Muscle Up
100ft Dumbbell Farmers Carry (70s/50s)
-Rest 2:00 b/t Sets-
(Score is Total Time)

3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 5:00 RUNNING CLOCK
1:00 Lacrosse Ball Shoulders (each)
1:00 3-way Forearm Stretch (each)
(No Measure)

3-4 SETS
8 Double Dumbell Z-Press @ RPE 8
10 Banded Push Ups
-Rest as Needed b/t Sets-
(No Measure)

The GOWOD Activation Protocol is designed to be completed before class to help you warm up and prepare for the workout ahead. While optional, it’s a great way to get your body primed and ready before class begins.

To access the stretches below, simply click each link and the exercise video will open directly in the GOWOD app. If this is your first time using GOWOD, you’ll first be prompted to create your free account before viewing the exercises.

[Shoulders Global 1 min](video)
[Overhead Activation 1 min](video)

As a Mayhem Gym member, you can also benefit from a 20% discount on GOWOD Premium. Please refer to your gym owner to take advantage of this offer.