BayWay CrossFit – Hybrid
Warm up
400m Easy jog, into
2 Rounds of:
10m High knees
10 Box step over 24/20in
10m Bum kicks
10m Straight leg bounds
10 Alt DB Snatch light
10m Carioca
10 Down ups
10m A-skips
Workout (Time)
4 Rounds for time:
800m Run
20 DB Box step over 1 x 15/10kg – 35/25lbs 24/20in
20 Alt. Hang DB snatches 1x 15/10kg
20 Burpees
TC = 35 min.
Warm up
6 min EMOM:
Min 1: 15-20 Tibialis raises
Min 2: 15-20 Calf raises