Tamalpais CrossFit March 17 2026

BAR MUSCLE UPS- Level 1:
Every 1:00 (9:00)
Min 1: 8 Feet or Bandy Assisted Pull-ups
Min 2: 6-8 Box Dips
Min 3: Rest Minute
Level 2:
Every 1:00 (9:00)
Min 1: 6-8 Strict Pull Ups
Min 2: 6-8 Dips
Min 3: Rest Minute
Level 3: in sub 9 Min
8 Bar Muscle Ups
12/16 Cal Row
6 Bar Muscle Ups
8/12 Cal Row
4 Bar Muscle Ups
6/8 Cal Row
2 Bar Muscle Ups

GRIZZLY– 21-15-9
Calorie Air Bike
Kettlebell Swings 35/53
-rest till 7:00-
21-15-9
Calorie Air Bike
Toes to Bar
-rest till 14:00-
21-15-9
Toes to Bar
Kettlebell Swings 35/53
(Women’s Calories: 16-12-8)

KODIAK-16-12-8 Calorie Air Bike
21-15-9 Kettlebell Swings 26/35
-rest till 7:00-
16-12-8 Calorie Air Bike & Toes to Bar
-rest till 14:00-
16-12-8 Toes to Bar
21-15-9 Kettlebell Swings 26/35
(Women’s Calories: 12-10-6)

POLAR– 12-9-6 cal Air Bike & Russian KBS
-rest till 7:00-
12-9-6 Air Bike & Hang Knee Raises
-rest till 14:00-
12-9-6 Hang Knee Raises & RKBS
(Women’s Calories: 10-8-5)

MOBILITY– 2 Sets
1:00 Banded Hip Internal Rotations
1:00 Forearm Smash
1:00 Seal Stretch