One-Off Workout: Baseline CrossFit Workout
Break up routine and test yourself with one of CrossFit's benchmark workouts - the Baseline WOD.
Editor's Note: Mike Simone
Instead of sticking to your day-in, day-out routine - randomly slip in a One-Off workout to break things up and test yourself.
base·line /ˈbāsˌlīn/ - Noun: A minimum or starting point used for comparisons.
“Baseline,” as written, is a short chipper of a 500m row, 40 Air Squats, 30 Sit Ups, 20 Push Ups, and 10 Pull Ups. “Baseline” is performed at an all out sprint to measure your level of fitness and your cardio endurance.
Just like “Fran” and “Helen”, “Baseline” is another benchmark CrossFit WOD (Workout of the Day). These benchmarks are used as tests and measurements 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.
Standards of Movements:
Squats – Squat below parallel. This means getting your hip crease below your knee crease.
Sit Ups – Your shoulders must start on the ground, sit up and touch the ground in front of you, and returning your shoulders to the ground.
Push Ups – Chest to deck. Enough said. Your belly isn't your stomach.
Pull Ups – Chin over bar. Full extension at the bottom.
We encourage you to do Baseline today, leave a comment below with your time, bookmark the article, come back again in 3 months and see how much better you’ve gotten.
The Baseline WOD - Perform for time:
500m row // 40 Air Squats // 30 Sit Ups // 20 Push Ups // 10 Pull Ups