BASELINE – CAP8
- 500m row
- 40 air-squat
- 30 sit-up
- 20 push-up
- 10 pull-up
Muscle-up
10:00 Practice
- box transfer
- banded transition
- ring or bar doubles
EOM10
- half-max MU
- 10-8-6-4-2 box transfer
MetCon – CAP9
- 50 double under
- 30 Kettlebell swing #70/53
- 10 fat-bar strict CTB
How often do we repeat the baseline workout?
As a Box a handful of times annually. You are encouraged to measure your own improvement whenever you see fit. May that be by repeating the Baseline or another benchmark.