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BayWay CrossFit – Hybrid

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Warm up

400m Easy jog,

into:

Running warm up

2 Rounds of:

10m High knees

10m Bum kicks

10m Straight leg bounds

10m Carioca

10m A-skips

Workout (AMRAP – Rounds and Reps)

On a 35 min clock:

1.2 km Run, RPE 6-7 (moderate pace)

29/24 cal echo bike

100′ Slam ball walking lunges 40/20lbs (4 x 25′)

20 Burpees over slam ball

AMRAP in remaining time:

300 m Run, RPE 6-7 (moderate pace)

7/5 cal echo bike

25′ Slam ball walking lunges 40/20lbs (1 x 25′)

5 Burpees over slam ball

Overall RPE 5-6.