Josh Makar

Josh Makar

While finishing his Master’s degree at the University at Buffalo, Josh Makar found CrossFit and immediately fell in love with the programming. He has been a personal trainer for 7 years and was the affiliate owner of CrossFit BAC Boulevard before founding Harborside CrossFit with Jeff and Lindsey. Josh has been a coach for athletes as young as 12 years old and those well into their 60s.

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Lindsey Phillips

Lindsey Phillips

Lindsey Phillips has several years experience with CrossFit programming and methodologies. She worked as a personal trainer at the Buffalo Athletic Club for 5 years, coaching at CrossFit BAC Boulevard for one and a half of those years. She and Josh discovered CrossFit together and began following workouts over 4 years ago and have never stopped since.

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Jeff Bavisotto

Jeff Bavisotto

Jeff Bavisotto has been a personal trainer for the past 5 years at the BAC. He also served as the personal training director where he managed and oversaw the training department. Jeff has worked with a wide range of clients over the years. Whether they were a college athlete, soccer mom, or a retiree with a list of health issues, Jeff has tailored a program for that individual to help them achieve their fitness g

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World Class Fitness in 100 Words

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, clean and jerk, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. ~ Greg Glassman


Posted by Coach on October 27, 2020

Warm Up:

2 min. Row

3 Rounds-

5 Caterpillar Walks to Push Up

10 Beat Swings

10 Thoracic Rotations (each side)


5 Rounds (for quality)-

15 GHD Sit Ups

15 GHD Back Extensions

* Rest equal amount of time between rounds

Met Con:

"2007 Games Workout #1"

For time-

1000m Row

5 Rounds

25 Pull Ups

7 Push Jerks, 135/95 lbs.