Another week and another Ass Bike workout, well, just a buy in and a cash out. Is there actually a better way to start the week off? Rid yourself of any residue hang over, still lingering after the weekend like an unwanted smell or old ex-girlfriend; relentlessly stalking you on social media. 

Get rid of her with this...

CrossFit Cardiff WoD

40/30 Calorie Assault Bike
21 - 18 - 15 - 12 - 9 - 6 - 3
Kettlebell Swings (32/24kg)
Toe To Bar
20/15 Calorie Assault Bike

Your grip is fine, nothing wrong with it, so get your scores written on the whiteboard please!!