Many of you completed a single version of this baseline workout on your first day ever at CrossFit Malibu. Some will remember that this is often the culminating activity for a first-timer’s session. Not only those brand new to fitness or even CF, but also for people checking out our gym. It is a great way to showcase the fact that simple movements and the basics are THE foundation of what we do and that movement mechanics are important. Very important. Even more important that proper range of motion (which is next most important!) So it is back to basics to start off the week and we will once again re-learn the fact that basics are best and that intensity is where it is at.

Fun evening at Surf Canyon’s benefit event on Saturday night- many of you CFMers there to eat paella, demo deadlifts, purchase succulents, sample Rancho West, pet goats, try on Sandals, and do some artsy stuff. It is simply “The Way We Live.”

For time, complete:
Row 500m
40 air squats
30 sit ups
20 push ups
10 pull ups
rest exactly one minute then continue with:
10 pull ups
20 push ups
30 sit ups
40 air squats
Row 500m
Post time and scaling

Compare to single baselines done on:
FEB 19, 2025 and JULY 6 2021