What is a good time for Baseline?

Good times for Baseline depend on your fitness level: Elite athletes finish under 13:31, advanced athletes target 13:31-8:31, intermediate athletes aim for 8:31-5:01, and beginners should focus on proper form over 5:01.

What is considered a good Baseline time?

A good Baseline time for most CrossFit athletes is between 8:31-5:01 (intermediate level). Elite times are under 13:31, but focus on consistent movement and proper form rather than just speed.

How fast should I do Baseline?

Your Baseline pace should match your fitness level. Beginners should aim to finish around 5:01 with good form, while advanced athletes can target 13:31-8:31. Always prioritize proper movement over speed.

How do I scale Baseline?

Baseline can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does Baseline work?

Baseline is a full-body workout that develops multiple fitness domains.

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Workout Description

For Time 500 meter Row 40 Air Squats 30 Sit-Ups 20 Push-Ups 10 Pull-Ups

Why This Workout Is Easy

A classic CrossFit introductory benchmark testing basic rowing and bodyweight movement capacity.

Benchmark Times for Baseline

Elite: <13:31
Advanced: 13:31-8:31
Intermediate: 8:31-5:01
Beginner: >5:01

Training Focus

This workout develops the following fitness attributes:

Speed (5/10): Efficient rowing and quick transitions between the bodyweight movements are key for a good 'For Time' score. Fast cycling of reps is important.
Endurance (4/10): A classic CrossFit introductory benchmark. The 500m row provides a quick cardiovascular stimulus, followed by a short chipper of bodyweight movements. Tests basic conditioning over a short duration.
Stamina (4/10): Low to moderate volume of air squats, sit-ups, push-ups, and pull-ups. Tests basic muscular endurance in these fundamental movements for a beginner or as a quick assessment.
Power (3/10): Rowing for speed has a power component. Kipping pull-ups or explosive push-ups/squats can add to power output, but the WOD is generally performed at a controlled pace.
Strength (2/10): Primarily a bodyweight test. Relative strength is a factor for pull-ups and push-ups, but the volume is low. Minimal maximal strength required.
Flexibility (2/10): Requires basic mobility for rowing, air squats, sit-ups, push-ups, and pull-ups.

Modality Profile

A classic, balanced test with a monostructural component (Row), gymnastics components (Pull-ups, Push-ups, Sit-ups), and a weightlifting component (Squats).

Similar Workouts to Baseline

If you enjoy Baseline, you might also like these similar CrossFit WODs:

Efren Medina (85% similar) - 4 Rounds for Time 17 Jumping Jacks 21 Sumo Squats 21 Sit-Ups...
L1 Benchmark (85% similar) - 3 rounds 15 Thrusters (95/65 lb) 12 Burpees...
Fractured Fran (84% similar) - 5 Rounds for Time 9 Thrusters (95/65 lb) 9 Pull-Ups...
Running Jackie (84% similar) - For Time 800 meter Run 50 Thrusters (45/35 lb barbell) 30 Pull-Ups...
Fran (84% similar) - 21-15-9 Reps For Time Thrusters (95/65 lb) Pull-Ups...
Jackie (84% similar) - 1000 meter Row 50 Thrusters (45/35 lb) 30 Pull-Ups...
Tabata This! (83% similar) - Tabata Row, Squat, Pull-up, Push-up, Sit-up. Score is the sum of the lowest reps for each exercise....
Tabata Something Else (83% similar) - Tabata Pull-ups, Push-ups, Sit-ups, Squats. Score is total reps....

These WODs similar to Baseline share comparable training demands, time domains, and movement patterns.

Training Profile

Attribute	Score	Explanation
Endurance	4/10	A classic CrossFit introductory benchmark. The 500m row provides a quick cardiovascular stimulus, followed by a short chipper of bodyweight movements. Tests basic conditioning over a short duration.
Stamina	4/10	Low to moderate volume of air squats, sit-ups, push-ups, and pull-ups. Tests basic muscular endurance in these fundamental movements for a beginner or as a quick assessment.
Strength	2/10	Primarily a bodyweight test. Relative strength is a factor for pull-ups and push-ups, but the volume is low. Minimal maximal strength required.
Flexibility	2/10	Requires basic mobility for rowing, air squats, sit-ups, push-ups, and pull-ups.
Power	3/10	Rowing for speed has a power component. Kipping pull-ups or explosive push-ups/squats can add to power output, but the WOD is generally performed at a controlled pace.
Speed	5/10	Efficient rowing and quick transitions between the bodyweight movements are key for a good 'For Time' score. Fast cycling of reps is important.