Welcome to the cycle of GWODs designed by Kelvin Gary and Katherine Simmons of Body Space Fitness! Note: Exercise descriptions with video links are included below the image.

Have thoughts on the new graphic design of Greatist's Workouts of the Day? Email us at gwod [at] greatist.com!

· Crawling exercises such as today’s spiderman crawls, bear crawls, and crab walks, train your bodyweight strength and coordination. If crawling exercises are new to you, here is an introduction to quadruped movements.

Track it on Cody using the #imagreatist hashtag.

Overshare Promo