BayWay CrossFit – Hybrid

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Warm up

400m Easy jog

2 rounds*:

10 Ring rows

10 Glute bridges

10m Walking lunges

*At some point during the 2 rounds, each member needs to perform 5m Sled pull.

Workout (4 Rounds for reps)

Conditioning:

4 x 10 min on / 2 min off:

1k Run, RPE 7-8 (race pace)

10m Sled pull 100/80 kg

40m Sandbag walking lunges 20/10kg – 45/20lbs

Max distance Erg in remaining time.

RPE 5-6