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 - Wed, May 31

FELIZ CUMPLEAÑOS EMMANUEL RODRIGUEZ!!!

Machines & Floor Alternating Drills

1 MIN ALT DRILLS
-Row, Ski or bike at warm up pace
30/30 sec Down dog cobra / alt scorpions
-2 x 10 sec sprint 20 sec recovery pace
- 30/ 30 alt Spiderman/ alt Samson stretch
-Row or Ski 1100/900 cal x hr or bike at 60/55 RPM
30/30 sec Hollow or tucked hold/ arch hold

Gymnastics

5 scapular pull ups

3-5 strict pull ups or 10 sec chin over the bar hold

7 swings

3 pike jump toes to bar

String 3-5 Toes to bar or leg raises

3 Paused kipping pull ups

3 hips to bar

C2B / Bar MU

Devil Press

6 alt high pulls

6 alt DB Snatches

4 alt Devil Presses

CORE VALUES

20 MIN TIME CAP

30 Cal Skierg
30 Toes to Bar
15 Devil Presses
20 Cal Skierg
20 Chest to Bar
10 Devil Presses
10 Cal Skierg
10 Bar MU
5 Devil Presses

DUMBBELL 70/50 lbs
PLUS 15 MIN

Scaled 50/35#

Core values (Time)

20 MIN TIME CAP
Plus
30 Cal Row
21 Toes to Bar
15 Devil Presses 50/35#
20 Cal Row
15 C2B Pull ups
10 Devil Presses
10 Cal Row
5 Bar MU
5 Devil Presses

PERF

45-40/30-25#

Leg Raises

Pull ups

C2B

Scaled

Use a Resistance Band

Core values (Time)

Ftss

21 Cal Bike

30 Abmat Sit Ups

12 Devil Presses 30/20#

15 Cal Bike

20 Ring Rows

9 Devil Presses

9 Cal Bike

5 Pull-ups

6 Devil Presses

MEMBERSHIP DROP IN CLASS

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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SCHEDULE AN APPOINTMENT

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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 and 6:40 pm
Saturday
Classes at 7:10 and 9:00 am
Open Box from 10:40am - 12:00pm
Sunday Closed

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

LET'S GET SOCIAL

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