Bytown’s Baby Shower: Workouts, “Bellies,” and Plenty of Saran Wrap
Forget the traditional tea and finger sandwiches—Bytown is celebrating its soon-to-be parents the only way we know how: with a heavy dose of fitness and a side of humor. This Saturday, we’re coming together to honor Anne-Sophie, Dana, Jordan, Natalia, and Talia with a baby shower that’s a little more “sweat” than “sweet.”
The Event: Med Ball Belly WODs
This isn’t your average workout. We’re hosting a Med Ball Belly WOD (Workout of the Day) session to give everyone a tiny taste of what our honorees are moving with every day.
- The Workout: 9:00 AM – 11:00 AM
- The Celebration: 11:00 AM – 12:00 PM
- The Date: Saturday, February 21
What You Need to Bring
We have a strict “No Gifts” policy for this one, but we do have a very specific BYOS requirement: Bring Your Own Saran Wrap.
Why the plastic wrap? To secure your “med ball belly,” of course! We’ll be strapping medicine balls to our midsections to simulate a pregnancy bump while we power through our movements. It’s the perfect way to build some empathy (and some core strength) while celebrating our growing Bytown family.
More Info
If you have questions about the workout or the post-WOD celebration, please reach out to Victoria, Kaylene, or Julia.
Get your saran wrap ready and let’s show these five amazing people some love. See you on the leaderboard!
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Just a reminder but you can sit down for a FREE goal setting session with me to help go over a plan to help you reach your goals. If you don’t have any goals, we can also work on that to help give you some motivation and better directions. http://goals.bytown.fit
MONDAY (Family Day 9, 10, 11)
A) 5 Sets, For Quality
10 Dumbbell Incline Bench Press
5 Wide Grip Pull Ups
B) 2-3 Rounds (AHAP)
20m Sled Press
20m Sled Pull
Max reps Deficit Push ups
TUESDAY
A) 7 Sets, every 2 Mins
5/leg Goblet Bulgarian Split Squats
5/leg Goblet Skater Squats
5 Tuck Jumps
B) 4-6-8-10-8-6-4
Renegade rows (total)
Burpees
Dumbbell deadlift
Dumbbell Front squat
Rx (2x 50, 35)
WEDNESDAY
A) EMOM 8:
1 Clean + 1 Push Jerk + 1 Split Jerk @ 75-90% 1RM
B) CF Open 17.5
10 rounds FT
9 thrusters, 95 lb.
35 double-unders
THURSDAY
A) EMOM5
2 Deadlift (Start at 80% and build)
-Directly Into-
EMOM5
1 Deadlift (Continue Building)
B) 4x AMRAP4
4 Deadlifts (135/95)
4 Power Cleans
4 Shoulder to Overhead
-Rest 2min between AMRAPs-
*Pickup where you left off each AMRAP
FRIDAY
A) EMOM 10
1 Power Snatch
B) In 10 Minutes, get as far as possible:
2-4-6-8-10-12….
Wall Balls
Pull Ups
SATURDAY (Pregnancy WOD)
Dont forget your saran wrap!
For time:
10-8-6-4-2 Front squats (125/185)
20-16-12-8-4 Burpees
10-8-6-4-2 Hang power cleans (125/185)
500-400-300-200-100m Row
10-8-6-4-2 Toes to bar/hanging knee raises
20-16-12-8-4 Lunges
