BayWay CrossFit – Hybrid

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Warm up

400m Easy jog,

into

Running warm up

2 Rounds of:

10m High knees

10m Bum kicks

10m Straight leg bounds

10m Carioca

10m A-skips

Workout (Time)

3 Rounds for time:

400m Run

20 Burpees to plate

300m Run

30 Plate ground to overhead 1x 15/10kg – 35/25lbs

200m Run with plate

40 Alt. Reverse lunges with plate 1x 15/10kg – 35/25lbs

TC = 35 min

Mobility

6 min EMOM:

Min 1: Hip flow

Min 2: Straddle stretch w/ reach

Min 3: Pigeon L

Min 4: Pigeon R

Min 5: Couch stretch L

Min 6: Couch stretch R