BayWay CrossFit – Hybrid

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Warm up

6 min AMRAP:

10/7 Erg of choice

5 Shuttle runs (2 x 7.5m)

10 alt. Single leg good mornings

10 Alt. Forward lunges

Romanian Deadlift (RDL) (RDL (Week 1)
3 x 8, rest 60 between sets.

You should feel like you could do 4 more reps if needed.
)

Workout (6 Rounds for time)

Every 5 min × 6:

A)

400m Run, RPE 7-8 (race pace)

20/15 cal Row

10m Sled push

B)

400m Run, RPE 7-8 (race pace)

20/15 cal Row

10 KB Deadlifts 2 x 32/24kg – 70/53lbs

Alternate between A and B.