BayWay CrossFit – Hybrid

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Warm up

3 rounds of:

200m Easy jog

8 Push-ups

8 Ring row

8 V-ups

8 Wall ball light

Workout (AMRAP – Rounds and Reps)

3 x 9 min on / 3 min off:

Buy in: 1k Run

AMRAP in the remaining time:

4 DB Renegade row 2 x 15/10kg – 35/25lbs

8 V-ups

8 db thursters