BayWay CrossFit – Hybrid
Warm up
6 min AMRAP:
20 Single unders
10 Banded face pulls
10 Walking lunges
10 Prone BTN floor press
Strength
Close Grip Floor Press
1. 8 min to build to today’s technical heavy 5.
2. Every 3 min x 3:
5 Close grip floor press @ 70-80% of today’s heavy 5
8-10 DB Push press
Workout (Calories)
4 x 3 min on / 90 sec off:
A) AMRAP:
20 alt. Lunges
30 Single unders / 20 Double unders
20 Air squats
30 Single unders / 20 Double unders
B) AMRAP:
Ski or Row for calories
Alternate between A and B.
Mobility
6 min EMOM:
Min 1: Down dog
Min 2: Dead hang
Min 3: Glute stretch L
Min 4: Glute stretch R
Min 5: Couch stretch L
Min 6: Couch stretch R