Mayhem Affiliate 01/05/2023


Mayhem Affiliate 01/05/2023


(1/04/2023) ALL CLASSES THIS EVENING ARE CANCELLED DUE TO THE SEVERITY OF THE FORECASTED STORM. We do apologize for any inconvenience. Please check today’s workout for the modified At-Home Version.

CrossFit Natomas – CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

8 min AMRAP

25-sec assault bike (easy)

25-sec assault bike (moderate)

10-sec assault bike (hard)

5 Jumping Squats

5 Down Dog/Seal Pose Transitions

5 World’s Greatest Stretch (each side)

2. Workout Prep

1:1 With Partner (Each perform then move to the next set)

30-second Bike (easy)


20-second Bike (moderate)


10-second Bike (hard)

Workout (Time)

Noah’s Ark

Freedom (RX’d)

Teams of 2 (1:1)

50-40-30-20-10 Calorie Assault Bike

*40-32-24-16-8 Women’s Calories


Teams of 2 (1:1)

40-32-24-16-8 Calorie Assault Bike

(32-24-18-12-6 Women’s Calories)


Teams of 2 (1:1)

25-20-15-10-5 Calorie Assault Bike

(20-16-12-8-4 Women’s Calories)

Target time: 16-18 minutes

Time cap: 22 minutes


Double DB Prone Row

4 sets: 10 reps

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight, stay the same or build across sets

Lying Banded Hamstring Curl

*Rest 1:30-2:00 b/t sets

Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)