BayWay CrossFit – Hybrid
Warm up
Warm up:
600m easy jog
into
2 x 100m Strides*
2 rounds for quality:
10 Alt. Cossack squats
10 Rocking push ups
10 Alt. Lunges
10 Hollow rocks
5 Down ups
*Gradually accelerate up to around 90% until halfway. Maintain the pace while staying smooth and relaxed, keeping your technique on point.
Workout (Time)
Buy in: 1.2k Run
5 Rounds for time:
20m KB Goblet walking lunges 24/16kg – 53/35lbs (2 x 10m)
15 Down ups
20 Sit-ups
Cash out: 1.2k Run
Time cap = 30 min
Mobility
6 min EMOM:
Min 1: Cat and Cow flow
Min 2: Dead hang
Min 3: Lying chest/pec stretch L
Min 4: Lying chest/pec stretch R
Min 5: Couch stretch L
Min 6: Couch stretch R