500-meter row, 40 air squats, 30 sit-ups, 20 push-ups, 10 pull-ups
What is the Baseline WOD?
The Baseline WOD, also known as CrossFit Baseline, is one of the popular benchmark workouts. Athletes have to complete a 500-meter row, 40 air squats, 30 sit-ups, 20 push-ups and 10 pull-ups as fast as possible — the workout is intended to be an all out sprint that measures your current level of fitness and metabolic conditioning.
While the movements are relatively simple, it can be easy to lose form when doing a workout at speed. It’s important to remember the standards: squat below parallel, sit-ups touch the ground in front of you and go fully back on your shoulders, push-ups chest to deck and pull-up over the bar.
Tips for the Baseline WOD
- Master each movement efficiently, working up to the goal of performing the reps unbroken.
- Work on a kipping or butterfly pull-up, as this will save significant time versus doing them strict.
- Make sure you have sufficient space. Slow transitions can cost several seconds, which adds up in a short workout like this.