BayWay CrossFit – Hybrid

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Warm up

5 min AMRAP:

10/7 cal Erg of choice

10 Air squats

10 Shoulder taps in plank

Deadlift (Deadlift (Week 5)
4 x 4 @ 79 – 85%, go every 3 min.)

Workout (4 Rounds for time)

Every 4 min x 4:

21/15 cal Erg

15 DB Front squat 2 x 15/10kg – 35/25lbs

9 DB Push press 2 x 15/10kg – 35/25lbs

Warm up

Static Deficit Split Squat

3 x 5, go every 3 min.