WOD: Pacific Coast Highway — Double-Under, Lunge
Tuesday, July 7, 2026 | CrossFit MYO, San Jose CA
The Workout
Warmup
3min Machine -Then- 10min AMRAP 10 Banded Pull Aparts 10 Ring Rows 10 Drawbridges :10sec Hollow Hold 3/3 Worlds Greatest Stretch 20 Jumping Jacks
Score type: Not Scored
Prep
Double Under Practice 6min EMOM
2 Rounds 4 Bar Rows 4 V-Ups 4 Lunges
1 Round 4 Bar Rows 4 V-Ups 4 Lunges 12-20 Jumprope
Score type: Not Scored
Pacific Coast Highway
Partition as Needed 100 Bar Rows 100 V-Ups 100 Lunges 300 Double Unders
What Makes This Workout Effective
Today’s For Time focuses on high-volume muscular endurance and cardiovascular capacity. The combination of bilateral lunges and core-intensive V-ups builds stability and midline control, while the high-rep double-unders drive heart rate elevation to improve aerobic efficiency.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | Bar Rows, V-Ups, Lunges, Double Unders |
| Intermediate | Bar Rows (adjusted height), V-Ups (tuck ups), Lunges, Single Unders |
| Beginner | Ring Rows, Sit-ups, Step-ups, Single Unders |
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 100-rep sets of rows, V-ups, and lunges to avoid burning out?
A: Break these into manageable sets of 10-20 reps from the start. Maintaining a consistent rhythm is more effective than going to failure early, especially before hitting the jump rope.
Q: How do I manage the transition between the strength movements and the double unders?
A: Use the first 5-10 jump ropes as a “reset” for your breathing. Shake out your arms after the rows and focus on a steady exhale to bring your heart rate down before accelerating your pace.
Q: I’ve never done a double-under; what is the best way to start today?
A: Focus on keeping your elbows tight to your ribs and flicking your wrists. If the rope keeps catching, switch to single unders or “penguin taps” to keep your heart rate up while you build the coordination.
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