CrossFit baseline:

For time:

500m row

40 squats

30 abmat sit-up

20 push-ups

10 pull-ups

This is meant to be a 100% effort. Sub 5 minutes is ideal.

Warm up well. You should have a sweat going before starting.

Post wod recommendations:

Trap bar deadlift 5×5

Superset

Strict pull ups – choose reps.