BayWay CrossFit – Hybrid
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
into:
2 x 100m Strides*
*Gradually accelerate up to around 90% until halfway. Maintain the pace while staying smooth and relaxed, keeping your technique on point.
Running (No Measure)
Main set:
2 Rounds of:
1000m RPE 8-9 (hard pace)
400m easy recovery
800m RPE 8-9 (hard pace)
400m easy recovery
600m RPE 8-9 (hard pace)
400m easy recovery
Cool down:
3-5 min easy jog/walk, barefoot if possible