WOD: Eddie Guerrero
Friday, October 9, 2026 | CrossFit MYO, San Jose CA
The Workout
Eddie Guerrero
Every 4min For 32min 250/200m Row 20 Wall Balls
What Makes This Workout Effective
Today’s workout pairs 250/200m rowing with 20 wall balls. The row builds aerobic capacity and leg drive through a sustained, rhythmic pull. Wall balls develop lower-body power and shoulder endurance by repeatedly squatting and throwing the ball to a target.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | 250/200m Row, 20 Wall Balls |
| Intermediate | 200m Row, 15 Wall Balls with lighter ball |
| Beginner | 100m Row, 10 Wall Balls with lighter ball or box squats |
FAQ
Q: How should I pace the row to save energy for wall balls?
A: Keep the row at a controlled, steady stroke rate rather than sprinting. Aim for a pace you can hold for all 8 intervals without blowing up, leaving enough gas to stand up and throw immediately.
Q: What’s the best way to move from rower to wall ball station quickly?
A: Step off the rower, grab your ball, and walk directly to the wall. Avoid unnecessary steps or detours; use the transition to catch your breath while moving.
Q: I’ve never done wall balls before—what should I focus on?
A: Start with a lighter ball and practice the squat-to-throw motion. Focus on keeping your chest up, knees tracking over toes, and throwing the ball to your target with both arms.
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