A. Crossfit Total

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

B.  Baseline

500 meter row

40 PVC air squats

30 situps abmat

20 pushups

10 pull ups

C.  Barbell club meets at 4:30pm and 6:00pm. Each session lasts 90 minutes.