WOD: Spanish Bay
Tuesday, September 15, 2026 | CrossFit MYO, San Jose CA
The Workout
Warmup
3min Machine -Then- 3 Rounds 2 Seal to Childs Pose 4 PVC Pass Throughs 8 Lunge and Reach 16 Plate Hops 2/2 PVC Windmills 4 Tuck Jumps
Good Mornings 2 x 8 2 x 4
Score type: Not Scored
Good Morning 5x8
Good Morning for load: #1: 8 reps #2: 8 reps #3: 8 reps #4: 8 reps #5: 8 reps
Score type: Load
Prep
3 Rounds 4 PVC Box Hops 12-8-4 Push Press
Score type: Not Scored
Spanish Bay
5 Rounds 16 PVC Box Hops 16 Push Press (95/65lbs)
What Makes This Workout Effective
Today’s five rounds of 16 PVC box hops and 16 push presses get their difficulty from the order. The hops get you breathing heavy right before you have to hold a barbell overhead, so every set of push presses asks whether you can keep the dip straight and your ribs down while your lungs are working. The Good Morning 5x8 earlier in class trains the brace you need to keep your torso upright once fatigue sets in during the later rounds.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | Five rounds of 16 PVC box hops and 16 push presses at 95/65 lb. |
| Intermediate | Push press at 75/55 lb so each set of 16 can be done in two or three chunks. Box hops stay as written. |
| Beginner | Empty barbell or PVC push press for all 16 reps, and small two-foot hops over a line on the floor in place of the box hops. |
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 go unbroken on the push presses?
A: Only if you know you can do it for all five rounds. For most people the smarter plan is to break the 16 before you have to, something like 8-8 or 6-5-5, and keep those breaks short. A planned five-second rest costs far less than a set that dies at rep 11 and turns into singles.
Q: How do I handle the switch from box hops to the barbell?
A: Walk to the bar, take two slow breaths, and set your grip and front rack before the first dip. Rushing the first rep while you’re still gasping is how the bar drifts forward and your lower back takes over. Those few seconds buy you a cleaner set.
Q: I’ve never done a push press. What weight should I pick?
A: Pick a load you could push press 20 or more times in a row when you’re fresh. Five rounds of 16 adds up to 80 reps done out of breath, so it should feel light on round one. If you’ve never pressed a barbell, start with the empty bar or a PVC pipe, and if the bar stops finishing over the middle of your head, go lighter.
Ready to Try It?
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