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Components
Front Squat
Metcon
Settings
Location
(All)
BayWay CrossFit
Program
CrossFit
Personal Training
Date
Workout
200518 - BayWay CrossFit
Class
(All)
5:00 AM CrossFit
9:00 AM CrossFit
12:00 PM Noon CrossFit
3:30 PM CrossFit
4:45 PM CrossFit
6:00 PM CrossFit
7:15 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
31 (12/19)
Workout
200518
Warm-up
500m or 2:00 Row
into...
3 rounds:
15 Air Squat
15 Good Morning
15 Hollow Rock
Stretch:
Quads
Hips
Front Rack
Strength
Front Squat (3 x 5 - 2121 Tempo)
Front Squat
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP X 12 MINUTES:
15/12 Cal Row
:30 Plank Hold
10 Front Squat
10 Hang Power Clean
:30 Hollow Hold
RX: 75/55
RX+: 95/65
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, May 18, 2020
Male Clients
1
Gabriel
Ramos
6:00 PM CrossFit
3 x 5 @ 185 lbs
1
Matthew
Daniels
5:00 AM CrossFit
3 x 5 @ 185 lbs
2
Justin
Rodriguez
12:00 PM Noon CrossFit
3 x 5 @ 155 lbs
2
Vu
Lam
5:00 AM CrossFit
3 x 5 @ 155 lbs
2-1-2-1 tempo
3
Chris
Horton
12:00 PM Noon CrossFit
3 x 5 @ 145 lbs
3
Paul
Hargrave
6:00 PM CrossFit
3 x 5 @ 145 lbs
4
Fermin
Rivas
9:00 AM CrossFit
3 x 5 @ 135 lbs
5
DAVID
TURNER
12:00 PM Noon CrossFit
3 x 5 @ 115 lbs
5
Private
9:00 AM CrossFit
3 x 5 @ 115 lbs
6
Cody
Preece
6:00 PM CrossFit
3 x 5 @ 75 lbs
6
John
Savage
6:00 PM CrossFit
3 x 5 @ 75 lbs
7
Zachary
Kaspar
4:45 PM CrossFit
3 x 5 @ 65 lbs
Female Clients
1
Precious
Dominguez
6:00 PM CrossFit
3 x 5 @ 145 lbs
tempo from ground
2
Shannon
Mudd
4:45 PM CrossFit
3 x 5 @ 135 lbs
3
JuJu
Ardoin
3:30 PM CrossFit
3 x 5 @ 125 lbs
4
Brittany
Poland
6:00 PM CrossFit
3 x 5 @ 115 lbs
5
Alexis
Hayes
5:00 AM CrossFit
3 x 5 @ 105 lbs
5
Karen
Tallant
5:00 AM CrossFit
3 x 5 @ 105 lbs
6
Elisa
Ramos
9:00 AM CrossFit
3 x 5 @ 95 lbs
6
Miriany
🇵🇷 Hornberger
12:00 PM Noon CrossFit
3 x 5 @ 95 lbs
7
Ale
Sandoval
3:30 PM CrossFit
3 x 5 @ 85 lbs
7
Andrea
Hicks
9:00 AM CrossFit
3 x 5 @ 85 lbs
8
Brittny
Berges
3:30 PM CrossFit
3 x 5 @ 75 lbs
8
Jamie
Sutton
4:45 PM CrossFit
3 x 5 @ 75 lbs
9
Gaby
Llamas
3:30 PM CrossFit
3 x 5 @ 70 lbs
10
ANGELICA
DELGADO
5:00 AM CrossFit
3 x 5 @ 65 lbs
10
Anna
Akker
4:45 PM CrossFit
3 x 5 @ 65 lbs
10
Kristi
Pizana
4:45 PM CrossFit
3 x 5 @ 65 lbs
10
Samantha
Weber
7:15 PM CrossFit
3 x 5 @ 65 lbs
10
Stacey
Hall
3:30 PM CrossFit
3 x 5 @ 65 lbs
11
Isabel
Lewis
4:45 PM CrossFit
3 x 5 @ 55 lbs
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