BayWay CrossFit – Hybrid
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.