“CFA Anywhere” WOD, January 1, 2025

*Check out our Mayhem Mom Modifications Movement Document for more recommendations!
drive.google.com/file/d/1C6Q28Pgo6NuqyWTgCPXVO0CcxpD0rIq3/view

*Check out our Scaling and Substitution Movement Document for more recommendations!
mayhemathletes.com/wp-content/uploads/2025/03/MayhemAthleteScalingMarch2025Revision.pdf

3 Rounds
5 Inchworm
10 Box Step Ups
20 seconds Shoulder Swimmers
30 Line Hops (or Single Unders)
10 Sit Ups

Athletes Notes

• Inchworm
• Box Step Up
• Shoulder Swimmers
• Line Hops
• Single Unders
• Sit Ups

For Time
10 Wall Walks
30 Box Step Overs (50/35 or Backpack)
60 V-Ups
180 Double Unders or Penguin Hops
60 V-Ups
30 Box Step Overs (50/35 or Backpack)
10 Wall Walks

Athletes Notes

Demo Videos

• Wall Walk
• Single Dumbbell Box Step Overs (hold any way)
• Shoulder Rack Backpack Box Step Over (hold any way)
• V-Ups
• Double Under
• Penguin Hops

Flow

10 Wall Walks
30 Box Step Overs
60 V-Ups
180 Double Unders
60 V-Ups
30 Box Step Overs
10 Wall Walks

Scaling

For Time
10 Pike Walks
30 Box Step Overs (35/20 or Backpack) or Bodyweight Box Step Over
60 Tuck Ups
180 Single Unders or Line Hops
60 Tuck Ups
30 Box Step Overs (35/20 or Backpack) or Bodyweight Box Step Over
10 Pike Walks