WOD: Meynard House — Bike, Toes to Bar
Thursday, May 21, 2026 | CrossFit MYO, San Jose CA
The Workout
Meynard House
8 Rounds 3min Work 1k/800m Bike Max Reps Toes to Bar 1min Rest
Score type: Reps
What Makes This Workout Effective
Meynard House is a grip and pacing puzzle. The score is total Toes to Bar reps — the bike is the buy-in that determines how much time you have left for TTB. Ride the 1k in 2:10 and you have 50 seconds on the bar. Ride it in 2:30 and you have 30. The bike split is the hidden dial. Optimal strategy: find a pace that consistently delivers 45+ seconds of bar time, then go unbroken on TTB until the 3-minute clock ends. Eight rounds with one minute of mandatory rest — the rest is there because the grip needs it, not just the lungs.
Scaling Options
| Level | Bike | Toes to Bar |
|---|---|---|
| Rx | 1k/800m | Max reps |
| Scaled | 700m/550m | Max reps Knees to Elbow or Hanging Knee Raises |
| Beginner | 500m/400m | Max reps Hanging Knee Raises |
Full Session Breakdown
| Block | Duration | What You’ll Do |
|---|---|---|
| Warmup | 10 min | Machine warm-up, hip openers, shoulder mobility for bar kipping |
| Prep | 8 min | Toes to Bar technique — kip drill, lat activation, practice sets |
| WOD | 32 min | 8 rounds: 3 min work (bike + TTB), 1 min rest — score total TTB reps |
| Cooldown | 5 min | Hip flexor stretch and spinal decompression |
FAQ
Q: How do I maintain my Toes to Bar efficiency as the rounds progress?
A: Focus on the “lat pull-down” to create momentum and breathe at the top of each rep to keep your heart rate manageable.
Q: How should I scale the bike distance if I can’t finish within the 3-minute window?
A: Reduce the distance (e.g., 700m/600m) to ensure you have at least 45-60 seconds remaining for the Toes to Bar.
Q: I’ve never done Toes to Bar; what is a good modification for me?
A: Start with Knee Raises or Hanging Leg Raises to build the necessary grip strength and core compression before moving to the full movement.
Ready to Try It?
CrossFit MYO offers 2 free classes for newcomers. Every workout is scalable — coaches meet you exactly where you are.
📍 CrossFit MYO | 3550 Charter Park Drive, San Jose, CA 95136