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BayWay CrossFit – Hybrid

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Warm up

400m Easy jog, into

2 Rounds of:

10m High knees

10m Bum kicks

10m Straight leg bounds

10m Carioca

10m A-skips

6 Alt. Single arm DB man makers 10/5kg

Workout (4 Rounds for time)

4 Rounds for time:

1k Run

10 Alt. Single arm DB man makers 1 x 15/10kg – 35/25lbs

TC = 30 min

Mobility

5 min EMOM:

Min 1: Cat and cow flow

Min 2: Glute stretch L

Min 3: Glute stretch R

Min 4: Preacher stretch

Min 5: Supinated grip dead hang