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

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:

15 x 400m RPE 7-8 (race pace)

Run 200m easy between sets.

The pace should be challenging but repeatable and maintainable.

Cool down:

3-5 min easy jog/walk, barefoot if possible