BayWay CrossFit – Hybrid
Warm up
400m Easy jog, into
2 rounds of:
10m High knees
10 Alt. Seesaw rows light
10m Bum kicks
20 Walking lunges
5 Burpees
Workout (AMRAP – Rounds and Reps)
35 min AMRAP:
400m Run
18 Alt. Seesaw rows 2 x 15/10kg – 35/25lbs
16 Burpees over the DBs
14 DB Walking lunges 2 x 15/10kg – 35/25lbs
Warm up
5 min EMOM:
Min 1: Down dog
Min 2: Couch stretch L
Min 3: Couch stretch R
Min 4: Lying chest stretch L
Min 5: Lying chest stretch R