BayWay CrossFit – Hybrid

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Warm up

Warm up:

400m Easy jog,

into

2 Rounds of:

10m High knees

10m Bum kicks

10m Straight leg bounds

10m Carioca

10m A-skips

Workout (3 Rounds for reps)

3 x 8 min on / 2 min off:

Buy in: 1000m Run

AMRAP in remaining time:

12 Sandbag squat 20/10kg – 45/20lbs

9 Push-ups / Kneeling

Accessory

6 min EMOM:

Min 1: 2 KB TGU L

Min 2: 2 KB TGU R