BayWay CrossFit – Hybrid

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Warm up

2 rounds:

45 sec row

10 Baby burpees

10 Air squats

5 Rolling straddle stretch

Strength

4 Rounds of:

12 DB Z-Press

12-15 Ring rows / with elevated feet

Rest 1 min between sets.

Workout (5 Rounds for reps)

5 × 3 min on / 1 min of:

Buy in: 20/15 cal row

AMRAP in remaining time:

12 thruster 35/50

4 box jump 20/20