BayWay CrossFit – Hybrid
Warm up
12 x 20 sec on / 10 sec off:
A) Erg of choice
B) Plank shoulder taps
C) Air squats
D) Dead hang
Strength
12 min EMOM
Min 1: 8-12 DB Z-press
Min 2: 8-12 Single arm DB row L
Min 3: 8-12 Single arm DB row R
Workout (4 Rounds for distance)
4 x 3 min on / 90 sec off:
20/15 cal Erg
25 Wall balls 9/6kg – 20/14lbs to 10/9ft
max distance KB farmer carry in remaining time 32/24kg – 70/53lbs
Aim for a hard but controlled effort.
Accessory
6 min EMOM:
Min 1: 15-20 Banded face pull
Min 2: 15-20 sec Copenhagen plank each side