BayWay CrossFit – Hybrid

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Warm up

2 Rounds for quality:

10/7 cal Erg

5 Burpees

10 Banded face pull

10 Squat to stand

5 Push-up to down dog

10 Sit-ups

Strength

12 min EMOM:

Min 1: 10-15 Push-ups / Kneeling / Clapping or weighted

Min 2: 8-12 DB Hammer curls

Min 3: 10-12 Hanging leg raises

Workout (4 Rounds for time)

Every 4 min x 4:

20/15 cal Erg

15 Wall balls 9/6kg – 20/14lbs to 10/9ft

10m Burpee broad jumps

Accessory

6 min EMOM:

Min 1: 10-20 sec Copenhagen plank L + R

Min 2: 15-20 Band pull apart