BayWay CrossFit – Hybrid

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Warm up

400m Easy jog, into

Running warm up

2 Rounds of:

10m High knees

10m Bum kicks

10m Straight leg bounds

10m Carioca

10m A-skips

Into:

2 rounds increasing pace:

10 Alt. Sandbag lunges

20m Single Arm KB farmer carry

Workout (5 Rounds for time)

5 Rounds for time:

800m Run

20 Alt. Sandbag lunges

40m Single arm KB farmer carry 32/24kg – 70/53lbs

TC = 30 min.

Accessory

9 min EMOM:

Min 1:15-20 sec Copenhagen plank each side

Min 2:15-20 Calf raises

Min 3: 15-20 Tibialis raises