“CFA Anywhere” WOD, March 28, 2026

“CFA Anywhere” – Sat, Mar 28

Moms Mods and Scaling/Sub Documents

*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

Warm Up

AMRAP 5 Minutes
5 Box Step Ups (each side)
5 Inchworms
10 Air Squats

Athletes Notes

Phillies (4 Rounds for reps)

4 sets (new set every 5:00)
9 Box Jump Over (24/20)
7 Front Squats (2×50/35) or Backpack Goblet Squats
5 Wall Walks
7 Front Squats (2×50/35) or Backpack Goblet Squats
9 Box Jump Over (24/20)

Athletes Notes

Demo Videos

Flow

At 0:00
9 Box Jump Over
7 Front Squats
5 Wall Walks
7 Front Squats
9 Box Jump Over
-rest until 5:00-

At 5:00
9 Box Jump Over
7 Front Squats
5 Wall Walks
7 Front Squats
9 Box Jump Over
-rest until 10:00-

At 10:00
9 Box Jump Over
7 Front Squats
5 Wall Walks
7 Front Squats
9 Box Jump Over
-rest until 15:00-

At 15:00
9 Box Jump Over
7 Front Squats
5 Wall Walks
7 Front Squats
9 Box Jump Over

Scaling

4 sets (new set every 5:00)
9 Box Jump Over (20)
7 Front Squats (2×35/20) or Backpack Goblet Squats
5 Wall Walks or Pike Walk – Feet Elevated
7 Front Squats (2×35/20) or Backpack Goblet Squats
9 Box Jump Over (20)