BayWay CrossFit – Hybrid

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Warm up

6 min AMRAP:

100m Easy jog / 40 sec Shuttle runs

10 Bottom of squat rotations

10 Arch Rock

Workout (4 Rounds for time)

Every 8 min x 4:

A) 1000/900m Erg + 50 Wall balls 9/6kg – 20/14lbs

B) 800m Run + 50 KB swing 24/16kg – 53/35lbs

Aim for a pace on the row and run that is challenging but repeatable.

Accessory

3 rounds for quality:

15-20 Tibialis raises

15-20 Calf raises