BayWay CrossFit – Hybrid

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Warm up

400m Easy jog

into

2 Rounds of:

10m High knees

10 Shoulder taps in plank

10m Bum kicks

10 Ring rows

10m Straight leg bounds

Bent Over Row (3 x 7, go every 3 min.
Keep 2-3 reps in reserve.
)

Workout (4 Rounds for reps)

4 x 4 min on / 2 min off:

A) AMRAP:

Buy in: 400m Run

Max cal Erg in the remaining time

B) AMRAP:

Buy in: 400m Run

Max 10m Sled push in the remaining time

C) AMRAP:

Buy in: 400m Run

Max 10m KB Front rack carry 2 x 24/16kg – 53/35lbs in the remaining time

D) AMRAP:

Buy in: 400m Run

Max Burpee pull-up in the remaining time