BayWay CrossFit – Hybrid
Warm up
400m Easy jog, into:
2 Rounds of:
10m High knees
10 Air squats
10m Bum kicks
10 V-ups
10m A-skips
10 Scapula pull-up
Workout (3 Rounds for time)
Every 10 min x 3:
200m Run
20 DB Front squat 2×15/10kg – 35/25lbs
200m Run
20 Hanging leg raises to 90ยบ
200m Run
20 DB Thrusters 2×15/10kg – 35/25lbs
200m Run
TC = 8 min.
Mobility
6 min EMOM:
Min 1: Hip flow
Min 2: Jefferson curls with rotation
Min 3: Down dog
Min 4: Supinated grip dead hang
Min 5: Preacher stretch
Min 6: Elephant walk