BayWay CrossFit – Hybrid

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Warm up

400m Easy jog,

into

2 Rounds of:

10 Alt. Lunges

10 Rocking push-ups

10m Straight leg bounds

10m A-skips

Workout (2 Rounds for reps)

Workout:

2 x 15 min on / 3 min off:

A) AMRAP:

200m Run

10 Burpee box jump step overs 24/20in

20 Alt. DB Snatch 1 x 15/10kg – 35/25lbs

B) AMRAP:

12/10 echo bike cals

10 Burpees over the sandbag (lateral)

20 Alt. Sandbag forward lunges 20/10kg – 45/20lbs