BayWay CrossFit – Hybrid
Warm up
6 min AMRAP:
100m Easy jog
10Glute bridge
5 Jumping squats
10 Alt. Lunges
Strength
12 min EMOM
Min 1: 8-12 KB Goblet squat
Min 2: 8-12 KB Single leg romanian deadlift L
Min 3. 8-12 KB Single leg romanian deadlift R
Workout (Time)
3 Rounds for time:
400m Run
50m KB farmer carry 1×32/24kg – 70/53lbs (5x10m)
20m Sandbag walking lunges 30/20kg – 65/45lbs (2x10m)
TC = 15 min.
Accessory
6 min EMOM:
Min 1: 15-20 sec Copenhagen Plank each side
Min 2: 15-20 Calf raises