Henry is a freelance writer and personal trainer living in New York City. Start the sand bag relay workout by performing 20 partner squats with your backs together and arms locked. If a yellow ball hits you, you would perform 10 pushups before returning to the game. For example, a yellow ball can indicate 10 pushups while a red ball is 10 burpees and a blue ball is 10 squats. Only one partner is allowed to work at one time and the goal is to perform the prescribed number of exercises as fast as possible. With your partner, complete a total of 10 repetitions on handstand pushups, 20 repetitions on knees to elbows, 30 repetitions on burpees, 40 repetitions on box jumps, 50 repetitions on ring dips, 60 repetitions on pullups, 70 repetitions on pushups, 80 repetitions on situps, 90 repetitions on squats on repetitions on double-unders jump rope. For a partner workout, both partners start with the one mile run and then perform the prescribed repetitions on pullups, pushups and squats with only one partner working at a time. Exercise Shape Created with Sketch. The sand bag relay partner CrossFit workout combines functional exercises including squats, burpees and sandbag throws along with pushups, situps and partner jump rope.