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Components
Fran
Settings
Location
(All)
BayWay CrossFit
Program
CrossFit
Personal Training
Date
Workout
Monday! - BayWay CrossFit
Class
(All)
5:00 AM CrossFit
6:00 AM CrossFit
9:00 AM CrossFit
12:00 PM Noon CrossFit
4:30 PM CrossFit
5:30 PM CrossFit
6:30 PM CrossFit
7:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
30 (14/16)
Workout
Monday!
Warm-up
20 cal bike
400m run
20 cal bike
Line Drills:
Leg swings
Toe touches
Lunge back lean back
Lunge behind
Couch Stretch - 1 min each leg
Banded Front Rack - 1 min each arm
2 rounds:
10 hollow arch kips
10 Jumping Air Squats
Get barbell:
Thruster brief
Pullup brief
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
You must participate in tabata for Fran score to be input into computer
Metcon
Metcon (No Measure)
Tabata Situps
4 minutes - :20 on :10 off
You must participate in tabata for Fran score to be input into computer
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, May 21, 2018
Male Clients
1
Brett
Martin
6:30 PM CrossFit
3:40
2
Gabriel
Ramos
4:30 PM CrossFit
4:32
3
Jose
Flores
5:30 PM CrossFit
4:33
4
chris
collins
4:30 PM CrossFit
4:58
5
Thanh
Le
6:30 PM CrossFit
5:06
6
Derick
Elrod
6:30 PM CrossFit
5:12
7
Robert
Rangel
4:30 PM CrossFit
7:04
8
Private
6:30 PM CrossFit
8:15
9
GARY
O'NEIL
5:30 PM CrossFit
9:40
10
mario
palacios
4:30 PM CrossFit
9:45
11
Federico
Barrai
5:30 PM CrossFit
11:56
12
jacob
verdin
6:30 PM CrossFit
6:36
65#, pu
13
Matthew
Daniels
4:30 PM CrossFit
9:20
95#
14
Max
Longoria
5:30 PM CrossFit
12:33
95#
Female Clients
1
Brandy
Le
12:00 PM Noon CrossFit
4:54
But with a belt
2
Miriany
🇵🇷 Hornberger
12:00 PM Noon CrossFit
5:39
but with a belt *only on the 1st round Matty lite 🙄
3
Kasi
Bevel
5:30 PM CrossFit
8:14
4
JuJu
Ardoin
6:30 PM CrossFit
8:55
5
Cloud
☁️ ramos
4:30 PM CrossFit
12:43
6
Precious
Dominguez
5:30 PM CrossFit
4:28
jumping pu/65#
7
Maria
Clara Rios
12:00 PM Noon CrossFit
4:38
65# and jumping pull ups
8
Elisa
Ramos
4:30 PM CrossFit
5:38
15#, rr
9
Ale
Sandoval
12:00 PM Noon CrossFit
5:49
65# and jumping pull ups
10
Hillary
Rangel
4:30 PM CrossFit
6:50
rr, 55#
11
Jamie
Sutton
5:30 PM CrossFit
6:52
purple
12
Dinara
Sunagatullina
5:30 PM CrossFit
7:22
25#, rr
13
Isabel
Lewis
6:30 PM CrossFit
8:18
65#, jumping pu
14
Cassandra
Weber
6:30 PM CrossFit
8:27
55#, pu
15
Samantha
Weber
6:30 PM CrossFit
9:43
35#, rr
16
Brittany
Bareis
12:00 PM Noon CrossFit
12:45
65# and jumping pull ups
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