BayWay CrossFit – Hybrid

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Warm up

400m easy Jog

2 rounds:

10 Pogo jumps

10 Baby burpees

10 Squat to stand

10 Alt Single leg good mornings

Workout (6 Rounds for time)

Every 4 min x 6 sets:

A) 2 rounds for time:

15/12 cal Row

8 Burpees over rower

B) 2 rounds for time:

150m Run

10 KB Goblet Squat 16/12kg – 35/25lbs

C) 2 rounds for time:

1:00 of jumping jacks

12 American KB Swings 16/12kg

Alternate between A, B and C.