Announcements

PLEASE RSVP FOR CLASS TO HELP COACHES PLAN FOR THEIR CLASSES

BayWay CrossFit – Hybrid

View Public Whiteboard

Warm up

400m Easy jog,

into

2 Rounds of:

10m High knees

10 Air squat

10m Bum kicks

10 Baby burpees

10m Straight leg bounds

15 sec Side Elbow plank each side

10m A-skips

Workout (3 Rounds for reps)

3 x 10 min on / 2 min off:

800m Run

60m KB Farmers carry 1 x 24/16kg – 53/35lbs (6x10m)

40 Air squats

20 Burpees to plate

Max cal erg in remaining time.

Accessory

6 min EMOM:

Min 1: 15-20 Calf raises

Min 2: 15-20 Tibialis raises