WOD: Laguna
Saturday, July 18, 2026 | CrossFit MYO, San Jose CA
The Workout
Bar Pullovers
15min Practice
Score type: Reps
Laguna
4 Rounds 3min On/3min Off
- Row
- Liners
Score type: Calories
What Makes This Workout Effective
Today’s For Time workout utilizes a high-intensity interval structure to build aerobic capacity and muscular endurance. The pairing of rowing and liners forces a rapid shift between total-body cardiovascular output and focused core stability, improving your ability to recover under tension.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | Row and Liners as prescribed |
| Intermediate | Row (moderate pace) and Liners (reduced reps per set) |
| Beginner | Row (slow pace) and Deadbugs or Plank Holds |
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 3-minute work intervals to avoid burning out by round four?
A: Treat the first two rounds as a steady-state effort at 70-80% capacity; save your maximum sprint for the final two rounds to maximize the metabolic effect.
Q: How do I handle the transition from the rower to the liners to keep my heart rate managed?
A: Use the first 5 seconds of your liner set to focus on deep diaphragmatic breathing, allowing your heart rate to stabilize before increasing the intensity of the movement.
Q: I’ve never done “liners” before; what is the most important thing to focus on?
A: Focus on maintaining a flat lower back against the floor; if your back arches, shorten your range of motion to ensure you are engaging your core rather than straining your spine.
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