WOD: Casa Grande — 250/200m Row Intervals
Sunday, May 24, 2026 | CrossFit MYO, San Jose CA
The Workout
Casa Grande
Every 3min For 30min 250/200m Row
What Makes This Workout Effective
Casa Grande is a pacing test, not a sprint. Ten rounds means round ten should look like round one — same split, same effort, same rest. If your rest window shrinks by round five, you went out too hard. The feedback is built into the format: the time remaining after you hit 250/200m is your rest, and watching it compress is how you learn your actual sustainable pace. The discipline is resisting the urge to PR your first interval and staying consistent through thirty minutes.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | 250m (men) / 200m (women) per interval, minimum 45 seconds rest |
| Scaled | 200m / 150m — maintain consistent split time, not max effort |
| Beginner | 150m / 125m — aim for the same split every round; rest is your friend here |
Full Session Breakdown
| Block | Duration | What You’ll Do |
|---|---|---|
| Warmup | 10 min | Machine row at easy pace, hip openers, ankle mobility |
| Prep | 5 min | Practice interval — 1 round to dial in your split target |
| WOD | 30 min | 10 intervals: 250/200m row on a 3-min clock, rest = remaining time |
| Cooldown | 5 min | Hip flexor stretch and spinal decompression |
FAQ
Q: How should I pace my row to ensure I get adequate rest? A: Aim for a consistent pace that allows you to finish the distance with 45-60 seconds of rest before the next interval begins.
Q: What should I do if I cannot finish the distance within the 3-minute window? A: Scale the distance down to 150/125m to ensure you maintain the intended stimulus of high-intensity work followed by recovery.
Q: I’ve never used a rower before; where do I start? A: Our coaches will show you how to adjust the foot straps and maintain a powerful leg-drive; just focus on a smooth rhythm and breathe deeply!
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