BayWay CrossFit – Hybrid
Warm up
800m Easy jog, into
2 rounds of:
10m High knees
10 Squat to stand
10m Bum kicks
20 Alt. Plank shoulder taps
10m A-skips
Workout (Time)
4 rounds for time:
1000m Run
25 DB Deadlift 2 x 15/10kg – 35/25lbs
15 DB Thrusters 2 x 15/10kg – 35/25lbs
TC = 30 min
Mobility
6 min EMOM:
Min 1: Jefferson curls with rotation
Min 2: Glute stretch L
Min 3: Glute stretch R
Min 4: Supinated grip dead hang
Min 5: Preacher stretch
Min 6: Elephant walk