Announcements
PLEASE RSVP FOR CLASS TO HELP COACHES PLAN FOR THEIR CLASSES
BayWay CrossFit – Hybrid
Warm up
400m Easy jog,
into
2 Rounds of:
10 Pogo jumps
5 Down up
10m Bum kicks
10 Alt. Reverse lunge
Workout (Time)
Team of 2.
3 rounds for time:
1000m Run (together)
40 DB Front squats 2 x 15/10kg – 35/25lbs
20m Burpee broad jumps (2x10m)
40 DB Walking lunges 2 x 15/10kg – 35/25lbs
20m Burpee broad jumps (2x10m)
TC = 35 min
Mobility
6 min EMOM:
Min 1: Cat and cow flow
Min 2: Rolling straddle stretches
Min 3: Calf stretch L
Min 4: Calf stretch R
Min 5: Couch stretch L
Min 6: Couch stretch R