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Location
(All)
BayWay CrossFit
Program
CrossFit
Personal Training
Date
Workout
190308 - BayWay CrossFit
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
9:00 AM CrossFit
4:00 PM CrossFit
Heat 4:00pm
Heat 4:25pm
Heat 5:00pm
5:00 PM CrossFit
Heat 5:25pm
Heat 6:00pm
6:00 PM CrossFit
Heat 6:25pm
Heat 7:00pm
Heat 7:25pm
Heat 8:00pm
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
190308
Warm-up
Rollout
-
400m run
-
Couch stretch
Spiderman
Lat Stretch
-
3 rounds:
10 Band Pull Aparts
10 Wall Angels
30' Banded Walk
-
3 rounds:
10/7 cal bike
10 jumping lunges
10 Pushups
-
3 rounds:
4 lunge steps
4 box step ups
1 hspu
Metcon
Crossfit Games Open 19.3 (Ages 16-54) (AMRAP - Reps)
200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes
Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP - Reps)
200-ft. dumbbell front-rack lunge 50lb/35lb
50 dumbbell box step-ups
50 5-in. elevated strict HSPU
200-ft. bear crawl
Time cap: 10 minutes
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, March 08, 2019
Male Clients
Female Clients
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