Announcements

PLEASE RSVP FOR CLASS TO HELP COACHES PLAN FOR THEIR CLASSES

BayWay CrossFit – Hybrid

View Public Whiteboard

Warm up

400m Easy jog,

into:

2 Rounds of:

10m High knees

10m Bum kicks

10 Alt. Cossack squat

10 Bottom of squat rotations

10 Tuck ups

Workout (AMRAP – Rounds and Reps)

30 min AMRAP:

400m Run

10 DB Thrusters 2 x 15/10kg – 35/25lbs

15 Sit-ups

Mobility

Min 1: Glute stretch L

Min 2: Glute stretch R

Min 3: Calf stretch L

Min 4: Calf stretch R

Min 5: Couch stretch L

Min 6: Couch stretch R