WOD: Highway 92 — For Time
Sunday, July 12, 2026 | CrossFit MYO, San Jose CA
The Workout
Highway 92
Every 8min For 32min 500/400m Row 21/15 Bike Cal
What Makes This Workout Effective
Today’s For Time interval workout targets aerobic capacity and lactate threshold by alternating between two different ergometers. By cycling through the rower and bike every 8 minutes, you improve your ability to recover under tension and maintain a high power output throughout the duration of the session.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | 500m Row, 21/15 Cal Bike |
| Intermediate | 400m Row, 15/12 Cal Bike |
| Beginner | 200m Row, 10 Cal Bike |
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: Should I sprint the row or keep a steady pace for Highway 92?
A: Aim for a sustainable “threshold” pace on the row (about 80-85% effort) so you have enough explosive energy left to attack the bike calories.
Q: How should I manage the transition between the rower and the bike to maximize my rest?
A: Move with urgency between machines; the goal is to finish the work as quickly as possible to maximize the remaining time in each 8-minute window for full recovery.
Q: I’ve never used a rowing machine or an air bike before; what is the most important tip?
A: On the rower, focus on pushing with your legs first before leaning back; on the bike, keep your chest up and use your arms to push and pull simultaneously.
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