Crossfit Garage – CrossFit

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New Baseline (Time)

For time:

50 Squats

40 Situps

30 Pushups

20 Pullups


Paused Front Squat (5×3)

5 sets of 3 Paused Front Squats using 60-70% 1RM Adjust load as needed

Athletes will lower themselves into a below parallel front squat position, pause (come to a complete stopping point) before standing up out of the squat. Aim to not re-rack the bar between reps, completing 3 full reps before racking the bar

Bright Spot




Intended Response

This workout is designed to test our ability to perform these functional body weight exercises while balancing correct form/ full range of movement and speed as we move through them. This is a sprint. We are aiming for the largest sets possible, and strategizing beforehand how movements will be broken up (push-ups: 3×10, 5×6, etc with quick breaks versus going to failure).

Scale movements as necessary in order to preserve the intended stimulus and keep the time within/near the given range.

Goal: 4-7 minutes

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