BayWay CrossFit – Hybrid

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Warm up

400m Easy jog,

into:

2 Rounds of:

10m High knees

10 Sit-ups

10m Bum kicks

10 Alt. Bottom squat rotation

10m Carioca

10 Band pull apart

Workout (3 Rounds for reps)

3 x 10 min on / 2 min off:

AMRAP:

400m Run

40 Sit-ups

40 DB Hang clean and jerk 1 x 15/10kg – 35/25lbs

40 Air squat

Accessory

6 min EMOM:

Min 1: 15-20 Tibialis raises

Min 2: 15-20 Calf raises