BayWay CrossFit – Hybrid

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Warm up

6 min AMRAP:

30 sec erg

10 Alt. step ups 20″

10 Banded face pull

10 Tuck ups

Strength

12 min EMOM

Min 1: 10-20 sec Hanging L-sit / Tuck hold

Min 2: 8-12 DB Goblet box step up L

Min 3. 8-12 DB Goblet box step up R

Min 4: 10m Sled pull

Workout (AMRAP – Rounds and Reps)

15 min AMRAP:

20/15 cal Erg

15 V-ups / Tuck ups

10 Russian KB Swings 24/16kg – 53/35lbs

Accessory

3 rounds for quality:

8 KB Windmill each side

10-12 Single leg calf raises each side

15-20 Tibialis raises