WOD: Mount Tamalpais — 20min AMRAP
Sunday, May 3, 2026 | CrossFit MYO, San Jose CA
The Workout
Mount Tamalpais
20min AMRAP Run 200m Row 400m Bike 600m
Score type: Meters
What Makes This Workout Effective
Mount Tamalpais is an aerobic engine test with no barbell to hide behind. Each round cycles through three machines — 200m of running, 400m of rowing, 600m of biking — which means your legs, lungs, and cardiovascular system are all taxed in different ways round after round. The variety prevents any single energy system from fully recovering, which is exactly the point. Twenty minutes of this builds the kind of broad aerobic base that makes every other workout feel more manageable. For the busy professional, this is the workout that earns you better energy at 3pm on a Tuesday.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | 200m Run + 400m Row + 600m Bike per round; aim for consistent splits |
| Intermediate | Reduce to 150m Run + 300m Row + 400m Bike; or substitute one machine for another if unavailable |
| Beginner | 100m Run or 200m Row only; reduce to two machines; focus on steady-state pace over score |
Full Session Breakdown
| Block | Duration | What You’ll Do |
|---|---|---|
| Warmup | 10 min | Dynamic stretching and heart rate elevation. |
| Skill/Strength | 20 min | Movement prep and technical review. |
| WOD | ~20 min | The main metabolic conditioning piece. |
| Cooldown | 10 min | Recovery and mobility. |
FAQ
Q: I can’t perform one of the movements. Can I still do the workout? A: Absolutely! Our coaches provide scalable options for every single movement to match your current fitness level safely.
Q: How heavy should I go today? A: Choose a load that allows you to maintain unbroken sets early on, but challenges you in the later rounds without breaking form.
Ready to Try It?
CrossFit MYO offers 2 free classes for newcomers. Every workout is scalable — our coaches modify movements to match your fitness level.
📍 CrossFit MYO | 3550 Charter Park Drive, San Jose, CA 95136