CrossFlowX™: Hips and Twists. 37 minutes. Get your heart rate and internal heat up, while you open your hips, and twist out your spine. Back pain is the most commonly reported reason for missing work in America. Hip opening and spinal twisting are two of the most effective tools in combating back tightness and pain. So, let's practice some preventative care with this cardio flow! Deep breaths, and ENJOY!