BayWay CrossFit – Hybrid

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Warm up

400m Easy jog, into

2 rounds of:

10m High knees

10 Russian KB swing 1 x 16/12kg – 35/25lbs

10m Bum kicks

10 Walking lunges

10 Hollow rocks

Workout (AMRAP – Rounds and Reps)

30 min AMRAP:

800m Run

10 KB Hang cleans 2x 16/12kg – 35/25lbs

20m KB Front rack walking lunges 2x 16/12kg – 35/25lbs

30 Sit-ups

Mobility

6 min EMOM:

Min 1: Hip flow

Min 2: Cat and cow flow

Min 3: Down dog

Min 4: Prayer stretch

Min 5: Couch stretch L

Min 6: Couch stretch R

Accessory

9 min EMOM:

Min 1: 8-10 Ring rows

Min 2: 15-20 sec Copenhagen plank each side

Min 3: 15-20 Banded knee crunches