- For Time
- 500 Meter Row
- 40 Air Squats
- 30 Sit-Ups
- 20 Push-Ups
- 10 Pull-Ups
aka: “CrossFit Baseline.” CrossFit recommends you re-test this every 3 months. With a running clock, as fast as possible perform the work prescribed in the order written. One variant of this WOD substitutes the 500m Row with a 400m Run. Times should be comparable either way.
Score is the time on the clock when the last rep of pull-ups is completed.
Baseline - Male (4:18)
Baseline - Baz (4:02 Rx)
Baseline - Male (4:09), Female (5:11)
Baseline - Kyle (4:12)
Baseline - Armen (3:43), Nareg (4:48)
Baseline - Josh (6:27), Kurt (6:36, Scaled)
About the wod
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 last performed. 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.
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