Today we will be going back to our body-weight movements and tackling one of our benchmark WOD’s we call ‘Baseline.’ While the actual ‘Baseline’ workout can be different from gym to gym (Most CrossFit gyms use Rowing, Squats, Sit-ups, Push-ups, and Pull-ups for this fast and furious workout), the concept is the same: The WOD is used as a sort of ‘diagnostic’ or ‘pre-test’ when starting a training program, and then repeated every few months and at the end of a training program to hopefully see your times shrink and your level of fitness/metabolic conditioning improve. In other words, expect to see this WOD again at least one more time before the semester ends!
Similar to the mile run (which is the actual distance you will run after completing all 4 runs for our baseline), the key to this workout is to KEEP MOVING during each 400m interval. Here’s some other tips from the video we’ll watch before we workout:
WOD: BASELINE #1
4 Rounds for Time:
10 Push-Ups + 20 Air Squats + 400m Run