BayWay CrossFit – Hybrid

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Warm up

400m Easy jog,

into:

2 Rounds of:

10m High knees

10 Alt. Bottom squat rotation

10m Bum kicks

10 Hollow rocks

10m A-skips

10 Band pull aparts

Workout (AMRAP – Rounds and Reps)

25 min AMRAP:

10 alt. DB Renegade Row 2 x 15/10kg – 35/25lbs

10 DB Thrusters 2 x 15/10kg – 35/25lbs

15 V-ups / Tuck-ups

400m Run

Accessory

12 min EMOM:

Min 1: 8-10 KB Windmill L

Min 2: 8-10 KB Windmill R

Min 3: 15-20 sec Copenhagen plank each side

Min 4: 15-20 sec Palloff press each side