BayWay CrossFit – Hybrid

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Warm up

400m Easy jog,

into:

2 Rounds of:

10m Straight leg bounds

10 Baby burpees

10m Bum kicks

10 Squat to stand

10m A-skips

Workout (AMRAP – Rounds and Reps)

30 min AMRAP:

800m Run


10 DB Burpees 2 x 15/10kg – 35/25lbs

20/15 cal Erg

30 Wall Balls 6/9kg to 10/9ft

Mobility

Min 1: Hip flow

Min 2: Elephant walk

Min 3: Calf stretch L

Min 4: Calf stretch R

Min 5: Couch stretch L

Min 6: Couch stretch R