WOD: First Street
Monday, July 20, 2026 | CrossFit MYO, San Jose CA
The Workout
Back Squat (Strength)
Back Squat 5 x 6, building in load across the sets.
Score type: Load
First Street (Metcon)
Every 5:00 for 15:00 (3 rounds): 15/12 Bike Calories 30 V-Ups 90 Double-Unders
Score type: Rounds
What Makes This Workout Effective
Heavy legs first, then a lung-and-core grind. The back squat builds your top-end strength across five sets of six, so you walk into the metcon with your legs already loaded. Then First Street runs on a five-minute clock: bike calories to spike your heart rate, v-ups to light up your midline, and ninety double-unders to test your grip and rhythm under fatigue. The interval structure means the faster you finish each round, the more rest you earn.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | Back Squat 5x6; 15/12 Bike Calories, 30 V-Ups, 90 Double-Unders |
| Intermediate | Back Squat at a moderate load; 12/9 Bike Calories, 20 V-Ups, 60 Double-Unders |
| Beginner | Back Squat to a comfortable working weight; 9 Bike Calories, 20 sit-ups, 90 single-unders |
Full Session Breakdown
| Block | Duration | What You’ll Do |
|---|---|---|
| Warmup | 10 min | Machine, hip and ankle prep, empty-bar squat build. |
| Strength | 20 min | Back Squat 5x6, building in load. |
| WOD | 15 min | First Street: three 5-minute intervals of bike, v-ups, and double-unders. |
| Cooldown | 8 min | Quad, hip flexor, and calf stretch. |
FAQ
Q: How heavy should the back squat sets of six be?
A: Build to a load that challenges the last two reps of each set while keeping your depth and an upright torso. Sets of six aren’t a max, so leave a rep or two in the tank and let the weight climb across the five sets rather than starting at your ceiling.
Q: What’s the smartest way to pace 90 double-unders under fatigue?
A: Break them into planned sets from the first round, something like 30-30-30, rather than swinging for one big unbroken set. Fast singles beat a string of trips when your grip is smoked. Relax your shoulders and keep the rope turning from the wrists.
Q: The interval cuts me off before I finish. What then?
A: Score the rounds you complete and pick up where the next five-minute window starts. The clock is the point: it rewards steady, unbroken work and punishes blowing up early on the bike. Your coach will help you set a realistic target per round.
Ready to Try It?
CrossFit MYO offers 2 free classes for newcomers. Every workout is scalable, and coaches meet you exactly where you are.
📍 CrossFit MYO | 3550 Charter Park Drive, San Jose, CA 95136