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BayWay CrossFit – Hybrid

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Warm up

400m Easy jog,

into

2 Rounds of:

10 Pogo jumps

5 Down up

10m Bum kicks

10 Alt. Reverse lunge

Workout (Time)

Team of 2.

3 rounds for time:

1000m Run (together)

40 DB Front squats 2 x 15/10kg – 35/25lbs

20m Burpee broad jumps (2x10m)

40 DB Walking lunges 2 x 15/10kg – 35/25lbs

20m Burpee broad jumps (2x10m)

TC = 35 min

Mobility

6 min EMOM:

Min 1: Cat and cow flow

Min 2: Rolling straddle stretches

Min 3: Calf stretch L

Min 4: Calf stretch R

Min 5: Couch stretch L

Min 6: Couch stretch R