Mayhem Affiliate 03/13/2023


Foot shufflers unite! Our Tri group sign up is on the Barsk. Ask a coach for more detials.

CrossFit Levo – WOD

Warm-up (No Measure)

Hip circle with coach


8:00 Amrap

30 sec row

4 Up Downs to Seal Pose + Step over rower

3 Wallball Squats

3 Wallball Push Press

Workout Prep

2 sets:

5/4 Calorie Row (workout pace)

2 Burpee Over Rower

4 Wall Balls (build in weight)

Workout (Time)



5 rounds:

200/175m Row

10 Burpee over Rower

15 Wall Balls (30/20) (11’/10′)


5 rounds:

175/150m Row

8 Burpee over Rower

15 Wall Balls (20/14)


5 rounds:

150/125m Row

10 Up Downs

15 Wall Ball Thrusters (light)

Target time: 11-13 minutes

Time cap: 16 minutes

Mobility (Checkmark)

1 min couch stretch (each side)

1 min pigeon pose (each side)

1 min quad smash (each side)

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