BayWay CrossFit – Hybrid
Warm up
2 rounds:
200m Run
200m Row
10 Squat to stand
10 Thrusters with wall ball
Strength
10 min AMRAP for load:
10m Sled push (heavy)
15 Banded KB swings
10m DB Death march
Conditioning (AMRAP – Rounds and Reps)
On a 30 min clock:
1.6k Run, RPE 7-8 (race pace)
1k Row
100m KB Farmers carry 2 × 24/16kg – 53/35lbs
60 Wall balls 6/4kg – 15/10lbs to 10/9 ft
AMRAP in remaining time:
400m Run, RPE 7-8 (race pace)
250m Row
25m KB Farmers carry 2 × 24/16kg – 53/35lbs
15 Wall balls 6/4kg – 15/10lbs to 10/9 ft