BayWay CrossFit – Hybrid
Warm up
400m Easy jog, into
2 Rounds of:
10m High knees
10 Single leg glute bridge each side
10m Bum kicks
10m Walking lunge
10m A-skips
10+10m Single arm farmers carry
Workout (Time)
Workout:
For time:
Buy in: 1000m Run
10 Rounds of:
10 Russian KB swing 24/16kg – 53/35lbs
20m Walking lunge (bodyweight)
into:
1000m Run
into:
10 Rounds of:
10 Sit-ups
20m KB Farmers carry 2 x 24/16kg – 53/35lbs (2 x 10m)
Cash out: 1000m Run
Time cap = 35 min
Mobility
6 min EMOM:
Min 1: Down dog
Min 2: Rolling straddle stretch
Min 3: Glute stretch L
Min 4: Glute stretch R
Min 5: Couch stretch L
Min 6: Couch stretch R