WOD: Pacific Grove
Friday, September 18, 2026 | CrossFit MYO, San Jose CA
The Workout
Del Monte
10min AMRAP EMOM 10 Situps Max Wall Balls
Score type: Reps
Pacific Grove
10min AMRAP EMOM 10 Pushups Max Bike Cal
Score type: Calories
What Makes This Workout Effective
Today’s two 10-minute AMRAPs run on the same every-minute clock, and both work the same way: 10 reps at the top of every minute, then earn score with whatever time is left. Del Monte pairs 10 sit-ups with max wall balls and is scored in reps; Pacific Grove pairs 10 push-ups with max bike calories and is scored in calories. The 10 reps are the tax in both, so the faster and cleaner you finish them, the more of each minute you get to earn with.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | 10 sit-ups then max wall balls each minute, and 10 push-ups with the chest touching the floor then max bike calories each minute. |
| Intermediate | 6–8 reps at the top of each minute instead of 10: sit-ups with knees bent, push-ups from a bench or box, and a lighter wall ball to a lower target. |
| Beginner | 5 reps at the top of each minute: tuck crunches with feet flat, incline push-ups from a box, a light ball to a low target, and a bike pace you could hold for all ten minutes. |
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 + rest | Two 10-minute pieces on an every-minute clock. |
| Cooldown | 10 min | Recovery and mobility. |
FAQ
Q: Should I go out hard in the first few minutes?
A: No, in either piece. Minute one should feel like a pace you could repeat nine more times. Sprint early and your wall balls or calories usually drop off hard in the back half, and the 10 reps at the top of each minute get slower too. Aim for roughly the same score every minute.
Q: How do I stop losing time in the changeover?
A: Set up so the floor work happens right where the ball or the bike is. Put your mat beside the wall target, and do your push-ups facing the bike so you stand up and step straight on. Set your seat height before the clock starts. Every second saved there is another second earning score.
Q: I’ve never done a workout like this. How do I pick my version?
A: Pick whatever you can finish in about 15 seconds every minute, even when you’re tired, and stay with it for the whole piece. If 10 push-ups from the floor would take you longer than that, start with your hands on a box. Reps that take 40 seconds turn each piece into a sit-up or push-up test, and the score is meant to come from the wall balls and the bike.
Ready to Try It?
CrossFit MYO offers 2 free classes for newcomers. Every workout is scalable — coaches meet you exactly where you are.
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