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CROSSFIT CLASS

CALENDAR

NEW COVID-19 MEASURES

Current Bahía CrossFit Members

We have limited space per class, please pre-register for every class you wish to attend. To pre-register, use the Wodify app. Click “Class Schedule” on the right side menu bar and then, click “reserve” for the class you’d like to attend.

Drop-ins and Visiting Athletes

Please email us at contacto@bahiacrossfit.com to setup an account and preregister for class. Download the Wodify App to your mobile device and we'll send you a request to login.

*Open Box: All All-Access Members are welcome to access the equipment and use the upstairs area during Open Box times. Open Box times are unmonitored by a coach.

Today's CrossFit WOD

WOD

CrossFit - Tue, Mar 19
Running Warm up
Drill 1: Over the Hurdle
Drill 2: Knee to Chest
Drill 3: Figure 4
Drill 4: Lunge with a torso twist
Drill 5: Toe Touch
Drill 6: Walk on toes
Drill 7: Walk on heels
Drill 8: Straight Legs
Drill 9: Sidestep Jumping Jack
Drill 10: High Knees
Drill 11: Butt kicks
Drill 12: Walk on outside of foot
Drill 13: Walk on inside of foot
10 shuttle runs

300 mts Row at working pace:

Rx 2:00/ 2:10 x 500 mts

PERF 2:10/2:20

Ftss 2:20/2:30

ROW FOREST RUN! (AMRAP - Reps)

30 min TIME CAP

With a Partner:

1000 mts Row / 800 mts Run

800 mts Row / 600 mts Run

600 mts Row / 400 mts Run

400 mts Row / 200 mts Run

Each athlete must complete each distance of Run and Row

If you finish first, you have to wait for the partner to continue

Score is when last partner fisinshes

Row-Macchine (Distance)

30 min TIME CAP

900 mts Row / Max Cals Bike

700 mts Row / Max Cals Bike

500 mts Row / Max Cals Bike

300 mts Row / Max Cals Bike

PERF

Max Cals Ski

Scaled

Not completing the Row distance on time

*total calories become seconds to be deducted from the row time

BETTER THAN YESTERDAY

We believe in giving everything you have while focusing on perfect technique. Come experience functional, constantly-varied, high-intensity workouts, scaled and modified according to each individual person.

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