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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
Warm-up
25 ft drills
Knee pull
Quad pull
Toe touch
Toe walk
Straight legs
Spidermans
Samson's strech
Inch worm push ups
Burpee broad jumps

Toes to Bar
5 Hollow rocks
5 arch rocks
3 dead fish
3 toes to fingers
10 kip swings
3 pike jump toes to bar
String 3-5 Toes to bar
Metcon (3 Rounds for reps)
AMRAP 5:
Buy-In: 30 Wall Ball Shots 20/15 lbs

Max Rounds With Time Remaining:
12 Toes to Bar
12 Alternating suitcase Deadlift + jump over the DB

[Rest 5 Minutes]

AMRAP 5:
Buy-In: 30 Wall Ball shots

Max Rounds With Time Remaining:
9 Toes to Bar
9 Alt Dumbbell Cleans

[Rest 5 Minutes]

AMRAP 5:
Buy-In: 30 Wall Ball shots

Max Rounds With Time Remaining:
6 Toes to Bar
6 Alt Dumbbell Snatches

Dumbbells
70/50
Metcon (3 Rounds for reps)
AMRAP 5:
Buy-In: 30 Wall Ball Shots 20/15#

Max Rounds With Time Remaining:
9 Toes to Bar
12 Alternating suitcase Deadlift + jump over the DB

[Rest 5 Minutes]

AMRAP 5:
Buy-In: 30 Wall Ball shots

Max Rounds With Time Remaining:
6 Toes to Bar
9 Alt Dumbbell Cleans

[Rest 5 Minutes]

AMRAP 5:
Buy-In: 30 Wall Ball shots

Max Rounds With Time Remaining:
3 Toes to Bar
6 Alt Dumbbell Snatches

Dumbbells
Plus 60/40
PERF
50/35
15/10 WBS
Metcon (3 Rounds for reps)
AMRAP 5:
Buy-In: 20 Wall Ball shots 15/10 #

Max Rounds With Time Remaining:
9 Hollow V-ups
12 Alternating suitcase Deadlift + jump over the DB

[Rest 5 Minutes]

AMRAP 5:
Buy-In: 20 Wall Ball shots

Max Rounds With Time Remaining:
6 Hollow V-ups
9 Alt Dumbbell Cleans

[Rest 5 Minutes]

AMRAP 5:
Buy-In: 20 Wall Ball shots

Max Rounds With Time Remaining:
3 Hollow V-ups
6 Alt Dumbbell Snatches

Dumbbells
Plus 35/25-20 lbs
Metcon (3 Rounds for reps)
AMRAP 5:
Buy-In: 30 Coord. Wall Ball shots

Max Rounds With Time Remaining:
12 Coord Toes to Bar (1x1)
12 Alternating suitcase Deadlift + jump over the DB (Face to face mirroring partner)

[Rest 5 Minutes]

AMRAP 5:
Buy-In: 30 Coord. Wall Ball shots

Max Rounds With Time Remaining:
9 Coord.Toes to Bar (3x3 or full)
9 Alt Dumbbell Cleans (Face to face mirroring partner)


[Rest 5 Minutes]

AMRAP 5:
Buy-In: 30 Coord. Wall Ball shots

Max Rounds With Time Remaining:
6 Toes to Bar
6 Alt Dumbbell Snatches
(individual rounds)
Team of 2 Practice:
Coordinate wall balls 3 sets de 10. Soltando y comenzando del piso.
Coordinated T2B
Usen el AMRAP de 12 para practicar los T2B de 1 x1
Trabajen en espejo con la mancuerna.
El amrap del centro de 9 usenlo para coordinar sets de repeticiones de 3x3 o sets completos.
El ultimo AMRAP haganlo individual relevando por rondas terminadas.

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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BAHIA CROSSFIT HOURS

Monday - Friday
     Classes at 6, 7:10, 8:20 & 9:30 am
     Open Box from 10:40am - 12:00pm
     Classes at 5:30, 6:40, 7:50  & 9:00 pm 
Saturday
    Classes at 6:00, 7:10, 8:20 and 9:30 am
    Open Box from 10:40am - 12:00pm
Sunday  Closed
(All Thursday 9pm class is susspended)

EMAIL  contacto@bahiacrossfit.com
PHONE  +52 322 221 2586

ADDRESS
Las Palmas # 144, Esquina Las Rosas, Col. Villa Las Flores, Puerto Vallarta, Jalisco, MX  48335 

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SEE TODAY'S CROSSFIT WOD

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