BayWay CrossFit – Hybrid
Warm up
400m easy jog
3 rounds for quality:
10 Bum kicks
10 High knees
10 Alt. reverse lunges (bodyweight only)
10 Baby Burpees
Workout (Time)
6 Rounds for time:
400m Run
20 Alt. Single arm DB OH walking lunges 15/10kg – 35/25lbs
15 Burpees over the DB (lateral)
Time cap = 30 min.
Mobility
6 min EMOM:
Min 1: Hip flow
Min 2: Straddle stretch w/ reach
Min 3: Down dog
Min 4: Supinated grip dead hang
Min 5: Couch stretch L
Min 6: Couch stretch R