Friday, September 4, 2015


Perdido Bay CrossFit – CrossFit

Daily Warm-up (No Measure)

Run 400 meters

Dynamic Stretching

3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat

Skill Work

Deadlift

2 x 10 GHD Sit-ups

Metcon

Sherry (Time)

PBCF Base Line

Run 400 meters

then

21-15-9 reps of

push-ups

squats

sit-ups
We named our Base Line workout after Sherry, our very first PBCF athlete!

Rest 5 minutes before next wod

Metcon (AMRAP – Reps)

Crabtree

AMRAP for 10 Minutes

5 Deadlift 135/95

10 Sit-ups

5 Wallball 20/14
Named after Keith Crabtree. Our long-time buddy, Keith, did this workout a couple of days before we opened. Even though Keith doesn’t live in Pensacola he still follows our Workouts!