BayWay CrossFit – Hybrid

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Warm up

2 rounds for quality:

10 Anterior floor rotations

10 Band pull apart

10 Plank shoulder taps

10 Ring Row

Strength

10 min EMOM

Min 1: Max unbroken Deficit Push Ups (Goal: 10-15 reps)

Min 2: 8-12 Alt. Gorilla rows

Workout (3 Rounds for calories)

Team of 2.

YGIG*

3 rounds of:

2 min Row

2 min Ski

2 min Bike

2 min Rest

*Changing every 10/7cal

Mobility

6 min EMOM:

Min 1: Jefferson curls with rotation

Min 2: Dead hang

Min 3: Pigeon L

Min 4: Pigeon R

Min 5: Preacher stretch

Min 6: Elephant walk