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BayWay CrossFit – Hybrid

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Warm up

400m Easy jog, into:

2 Rounds of:

10m High knees

10 Air squat

10m Bum kicks

10 Sit-ups

10m A-skips

10 Walking lunges

Workout (3 Rounds for time)

3 Rounds for time:

400m Run

30 Air squats

25 Sit-ups

20m DB Front rack lunge 2 x 15/10kg – 35/25lbs

15 DB Ground to Overhead 2 x 15/10kg – 35/25lbs

12/8 cal bike

TC = 25 min

Accessory

12 min EMOM:

Min 1: 15-20 Banded hamstring curls

Min 2: 30-40 sec Elbow plank

Min 3: 5-8 Post assisted sissy squat

Min 4: 15-20 Band pull aparts