CrossFit Malibuites, meet the strict toes to bar with a SLOW eccentric lower. You’ll get your toes or shins to the bar (scale to knees as high as possible) and then you will lower your feet slowly until you return to a hang directly under the bar. The Rx version of this movement has the legs staying straight the entire time. Knees bent on the way up and down is a great scaling that will still prove very challenging! This is embedded in a workout that is for quality, so just like you will not rush through the tall box jump, you also shouldn’t rush through these eccentric lowers.

20 minutes for quality:
10 Ring/Bar Dips
5 Tall Box Jumps (36/30″)
10 Push-ups
5 Strict TTB with Slow Eccentric Lower
post emoji and any scaling!