WOD: Malibu — For Time
Tuesday, July 14, 2026 | CrossFit MYO, San Jose CA
The Workout
Warmup
3min Machine -Then- 4 Rounds (1-Side/Rd) :30sec Low Knee Plank 10 1-Leg Toe Touch 20 1-Arm Renegade Rows 10 1-Leg Hip Bridge
3 Rounds :30sec Bike 100m DB Farmers Carry
Score type: Not Scored
Malibu
Every 4min For 32min
- 40/32 Bike Cal
- 400m DB Farmers Carry (50/35lbs)
What Makes This Workout Effective
Today’s For Time workout focuses on unilateral stability and grip endurance through functional movements like Renegade Rows and Farmers Carries. By isolating each side of the body, you correct muscular imbalances and increase core tension, which translates to better posture and injury prevention for professionals spending long hours at a desk.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | 40/32 Bike Cal, 400m DB Farmers Carry (50/35lbs) |
| Intermediate | 30/20 Bike Cal, 200m DB Farmers Carry (35/20lbs) |
| Beginner | 20 Bike Cal, 100m DB Farmers Carry (20/15lbs) |
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 400m Farmers Carry to avoid early burnout?
A: Break the carry into manageable segments by focusing on short, choppy steps and maintaining a proud chest. If your grip fails, set the dumbbells down for 2 seconds, shake out your arms, and immediately resume.
Q: How do I maintain core stability during the Renegade Rows?
A: Wide your foot stance to create a stable base and consciously squeeze your glutes. Focus on keeping your hips square to the floor; if your hips are rotating, widen your feet further or perform the row from the knees.
Q: I’ve never used a bike or done a “Farmers Carry” before; what should I expect?
A: The bike is a high-intensity cardio burst, while the Farmers Carry is essentially walking with heavy weights in each hand. Focus on gripping the handles tightly and keeping your shoulders pulled back and down.
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