BayWay CrossFit – Hybrid

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Warm up

400m Easy jog,

into:

2 Rounds of:

10/7 cal Erg

10m High knees

10 Squat to stand

10m Bum kicks

10 Baby burpees

Workout (Time)

4 Rounds for time:

400m Run

25 Wall balls

400m Run

20/15 cal Erg

20m Burpee broad jumps

TC = 30 min

Mobility

Min 1: Hip flow

Min 2: Down dog

Min 3: Calf stretch L

Min 4: Calf stretch R

Min 5: Couch stretch L

Min 6: Couch stretch R