We have LOTs of outdoor workout space

Wednesday 200526 Four Every Four Each For Time

CrossFit Malibu, Virtually- 9am Recorded Class Session

Every 4 minutes for 4 rounds:
7 Hang Power Cleans (60/45kg)
20 Goblet Squats (50/35#)
200m Run
-rest remainder of the 4 min-
Post all 4 round times and any scaling

General Warm-up
Start with a 200m jog. When you return, get 10 inch worms with a push-up, 10 pausing air squats, and 10 good mornings before going out on another 200m run. On this run, mix in some side shuffle, skips, high knees, and butt kickers. Next, we’ll do 5 slow bootstrappers and 10 T-crossovers laying flat on your back. To wrap up the GWU, let’s do one more 200m run at a faster pace (time this one).

Specific Warm-up
Get in 2 round of basic barbell with an empty barbell. 5 deadlifts, 5 hang cleans, 5 front squats and 5 strict press. Find something to goblet squat 7-10 times. Go back to the barbell for 5 hang cleans. Continue alternating between a few hang cleans and a few goblet squats until you find the load you want to use for today’s workout. Take your time here. Specific guidance on appropriate loading is below.

Workout Notes
The hang cleans should be challenging. Pick a load where 7 in a row is going to be a challenge and then when you are on rep 5 in the WOD just tell your self “2 more reps!” and do not set it down! If you have DBs that aren’t very heavy for you, consider doing 10 hang cleans each round. For the goblet squats, a load where you can do 20 reps in 2 sets is appropriate. Those who have a 200 run that takes longer than 1:10 should cut a few meters off the run.

We will finish with a few minutes pancake stretch, a long child’s pose, and some supine figure 4 on each side.

Your progress tracker and results recorder.
View today’s workout and see the scoreboard.


Due to the limits on class sizes. Every member must book their time slot in advance.

What are you looking for?


For those looking for one-on-one instruction to break new ground


For those looking for motivation in
a community setting

Got a question FOr CrossFit Malibu?

Please use this form to easily send us an email.