Baseline
For TimeA foundational CrossFit test designed to assess basic fitness across multiple modalities. Perfect for beginners to establish a starting point.
For time
- 1500m Row
- 240 Air Squats
- 330 Sit-ups
- 420 Push-ups
- 510 Pull-ups
Beginner
10-15 minutes
Intermediate
6-10 minutes
Advanced
4-6 minutes
Baseline is often the first workout new CrossFitters do to establish their starting fitness level. It's short but intense, testing rowing power and gymnastic capacity.
- Row hard but don't completely red-line - you have work after
- Squats should be unbroken at a steady pace
- Sit-ups are active recovery - breathe through them
- Push-ups tend to be the limiter - break early if needed
- Pull-ups are only 10 - push to finish strong
Pacing
This is a sprint. Go hard from the start and manage the discomfort. The workout is short enough to sustain high intensity throughout.
Scaled
- 500m Row
- 40 Air Squats
- 30 Sit-ups
- 20 Knee Push-ups
- 10 Ring Rows
RX+
- 500m Row
- 40 Air Squats
- 30 GHD Sit-ups
- 20 Push-ups
- 10 Chest-to-bar Pull-ups
Elite
sub 4:00
Advanced
4:00-6:00
Intermediate
6:00-10:00
Beginner
10:00-15:00
Double Baseline
2 rounds of Baseline with 2-minute rest between
Baseline Plus
Same workout with 750m row and 15 pull-ups
Run Baseline
Substitute 400m run for the row