BayWay CrossFit – Hybrid

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Warm up

3 rounds for quality:

100m easy jog

5 Push-up to down dog

10 Air Squat

10 Renegade rows w/ light DB

Workout (Time)

3 Rounds for time:

15 Ring Row

400m Run

30 Push-ups / Kneeling

400m Run

45 Air squats

Time cap = 30 min