aka: "CrossFit Baseline," CrossFit Benchmark WOD
- For Time
- 500 meter Row
- 40 Air Squats
- 30 Sit-Ups
- 20 Push-Ups
- 10 Pull-Ups
CrossFit recommends you re-test this every 3 months. With a running clock, as fast as possible perform the prescribed work in the order written.
Score is the time on the clock when the last rep of Pull-Ups is completed.
Tips and Strategy
This benchmark workout is low volume, high speed. The athlete should pick a very strong pace that they can maintain on the Row, and then blast through the Air Squats, Sit-Ups, Push-Ups, and Pull-Ups. Go as unbroken as possible. Warm up for at least 20 minutes prior to “Baseline” (athlete should already be sweating prior to the start) to ensure that they can reach proper intensity. Don’t hold back today.
This WOD should feel extremely uncomfortable and very fast. It should sort of feel like a mile-long sprint. By the end of this workout, the athlete should need several minutes to recover their breath and feel normal again.
One variant of this WOD substitutes the 500m Row with a 400m Run. Times should be comparable either way.
As needed, scale the skill level (see: Push-Up Scaling | Pull-Up Scaling) to prioritize speed. However, if the athlete can perform the movements as prescribed—even if done slowly—they should go Rx.
500 Meter Row
40 Air Squats
20 Knee Push-Ups
10 Ring Rows
About the wod
Background: “Baseline” is a short chipper, performed at an all out sprint pace to measure your level of fitness and your cardio endurance.
Just like “Fran” and “Helen”, “Baseline” is another benchmark CrossFit WOD used as a test and measurement to see how far you’ve progressed since you last performed it. If you are improving at the benchmarks, you’re getting fitter and developing athletically. Use “Baseline” as a measure of fitness now and as a benchmark that can be monitored over time to record an increase in power.