“CFA Anywhere” WOD, September 22, 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

7:00 AMRAP
30 seconds Jumping Jacks
10 Inchworm to Push Up
10 Air Squats
10 Glute Bridges
10 Scap Push Ups
5 Slow X Jump (no jump)

Athletes Notes

• Jumping Jacks
• Inchworm to Pushup
• Air Squats
• Glute Bridges
• Scap Only Push Up
• X-Jumps No Jump

For Time
30 Front Squats (1×50/35 or backpack) or Squat Jumps
20 Strict Chin Up or Bent Over Supinated Row (2×50/35 or backpack)
40 Goblet Squats (1×50/35 or backpack) or 1-¼ Air Squats
20 Strict Chin Up or Bent Over Supinated Row (2×50/35 or backpack)
50 Air Squats

Athletes Notes

Demo Videos

• Dumbbell Front Squats
• Backpack Front Squat
• Jumping Air Squat
• Chin Ups
• Dumbbell Goblet Squat
• Supinated Grip DB Row
• Backpack Goblet Squat
• Supinated Backpack Bent Over Row
• 1 and ¼ Air Squat
• Air Squats

Workout Flow

As quickly as possible, complete:
30 Front Squats
20 Chin Ups
40 Goblet Squats
20 Chin Ups
50 Air Squats

Scaling

For Time
30 Front Squats (1×35/20 or backpack) or Squat Jumps
20 Banded Chin Up or Bent Over Supinated Row (2×35/20 or backpack)
40 Goblet Squats (1×35/20 or backpack) or 1-¼ Air Squats
20 Banded Chin Up or Bent Over Supinated Row (2×35/20 or backpack)
50 Air Squats