WOD: Santa Cruz Boardwalk — Pull-Up, KB Swing, Sit-Up
Friday, July 3, 2026 | CrossFit MYO, San Jose CA
The Workout
Warmup
3min Machine -Then- 10min AMRAP 10 Banded Pull Aparts :10sec Bar Hang 10 Deadbugs 10 Heel Tap Crunches 10 Fire Hydrants 10 Side Step Lunge
Score type: Not Scored
Prep
Kip Swings 3 x 3 Pullups 1-1-1-3-3 Situps 3 x 5 RKBS 3 x 5
1 Round 5 Pullups 5 Situps 5 RKBS
Score type: Not Scored
Santa Cruz Boardwalk
20min AMRAP 10-20-30-40-50 Pullups Situps KBS (24/16kg)
Score type: Reps
What Makes This Workout Effective
Today’s AMRAP utilizes a climbing rep scheme to build muscular endurance and cardiovascular capacity. The combination of pulling, core stability, and explosive hip extension taxes the posterior chain while challenging your ability to maintain form under increasing fatigue.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | Pull-Ups, Sit-Ups, KB Swings (24/16kg) |
| Intermediate | Banded Pull-Ups, Sit-Ups, KB Swings (16/12kg) |
| Beginner | Ring Rows, Deadbugs, KB Swings (12/8kg) |
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: How should I pace the climbing rep scheme (10-20-30-40-50) to avoid burnout?
A: Treat the first two rounds (10s and 20s) as a warm-up; keep a steady, rhythmic pace. Once you hit the 30s and 40s, break the pull-ups into small, manageable sets to avoid hitting muscle failure before the final round.
Q: How do I handle the transition between the pull-ups and the KB swings efficiently?
A: Set up your station so your kettlebell is directly beneath your pull-up bar. This minimizes travel time and keeps your heart rate elevated while allowing you to move immediately from a vertical pull to a hip hinge.
Q: I’ve never done a kip swing or a pull-up before; what happens during the workout?
A: Don’t sweat it! We’ll start you with ring rows or banded assists to build that pulling strength. Focus on the “hollow body” position during your movements, and your coach will help you find a version that feels challenging but safe.
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