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FORGOT YOUR DETAILS?

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

HomeWOD 21.7
Warm-up
2 min rope skip
10 up & downs
10 KB back hip hinge
5 dead swings + 5 Russian swings
4 Alt dead cleans
4 KB cleans X arm

WOD PREP
20 Double Unders / 30 Singles
3 KB cleans X arm
5 KB Push Ups
Metcon (Time)
21 KB cleans Right Arm
21 KB cleans Left Arm
21 KB Push Ups
100 Double Unders
15 KB cleans Right Arm
15 KB cleans Left Arm
15 KB Push Ups
100 Double Unders
9 KB cleans Right Arm
9 KB cleans Left Arm
9 KB Push Ups
100 Double Unders

TIME CAP 15 MIN
Adaptaciones
Si no cuentas con una KB pesada haz los Cleans con Marcuerna desde el piso y no desde hang.
Para los dobles escoge: (va en aumento la dificultad)
150 sencillos
100 jumping jacks
50 lateral hops over DB
100 lateral hops Over DB
75 o 50 Dobles dependiendo de tu nivel de habilidad que te permita completarlos en 2 0 3 sets maximo
Metcon
Accessory work:
2 giant sets of:
10 Single Dumb-bell Bridge Floor press x arm
10 Single dumbbell Dual hand Tempo Z press 1,1,3,1
10 dual leg rise and pass over the KB
10 split stance KB rows x arm

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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We will be closed from Saturday, January 16 to Sunday, January 31, due to COVID-19. We will reopen with a normal schedule Monday, February 1. Please email Nara@bahiacrossfit.com with questions. Thank you - we'll see you soon. Stay safe & well. - Bahia StaffEmail Nara
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