WOD: Branham
Sunday, October 4, 2026 | CrossFit MYO, San Jose CA
The Workout
Branham
8 Rounds 250/200m Row 20/16 Bike Cal 2min Rest
What Makes This Workout Effective
Today’s workout features rowing and bike intervals, both demanding sustained cardiovascular output. Rowing builds full-body power through coordinated leg drive, back pull, and arm finish, while the bike keeps the effort sustained and tests your aerobic capacity.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | 250m Row, 20 Bike Cal, 2min Rest |
| Intermediate | 200m Row, 16 Bike Cal, 2min Rest |
| Beginner | 150m Row, 10 Bike Cal, 2min Rest |
FAQ
Q: How should I pace the rowing segments in this workout?
A: Aim for a consistent split time across all 8 rounds. Avoid sprinting the first 250m and then fading. Start at a controlled, sustainable pace that you can maintain for the full set.
Q: What’s the best way to transition from the rower to the bike?
A: Move efficiently but not rushed. Step off the rower, and get on the bike without delay. The 2 minutes of rest come after the bike, at the end of each round, so use that time to reset your breathing before the next row.
Q: I’ve never used the bike before. What should I know?
A: Keep your core tight and your pedaling smooth. Focus on smooth, continuous motion rather than speed, and count your calories as you go so you know when the round is done.
Ready to Try It?
CrossFit MYO offers two free classes for newcomers. This workout is scalable — coaches meet you exactly where you are.
📍 CrossFit MYO | 3550 Charter Park Drive, San Jose, CA 95136