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BayWay CrossFit – Hybrid
Warm up
400m Easy jog,
into:
2 Rounds of:
10m Bum kicks
10m Straight leg bounds
5 Rolling deck squats
10 Air squats
10 Alt. Single leg good mornings
10 Baby burpees
Workout (Time)
Team of 2.
3 x 10 min on / 2 min off:
Buy in:
400m Run (together)
40m Burpee broad jump (4x10m)
50 KB Deadlift 2 x 24/16kg – 53/35lbs
60 Wall balls 6/4kg – 15/10lbs to 10/9ft
Warm up
Copenhagen plank
3 x 20-30 sec each side