Row - Bike - RKBS

Wednesday, October 22, 2025

Westbound CrossFit (Coach Aaron)

1730 (6 of us)

Warm Up

Row

Bike

KB warm-up

Conditioning

Every 3:00 x 10

12/9 Cal Row

12/9 Cal Bike

15 Russian KB Swing (70/53lb.)

Intermediate: 10/7 Cals, 53/35lb. 

Baseline: 8/5 Cals, 25/15lb. 

I scaled appropriately to 7 cal row, 7 cal bike and 15 RKBS at 26 pounds.  I was moving well and finished the rounds as follows:

1. 1:41
2. 1:43
3. 1:46
4. 1:44
5. 1:47
6. 1:43
7. 1:44
8. 1:50
9. 1:47
10. 1:46

This adds up to 17:31 minutes of work.  The coaching cue that changed my life was pulling on the Echo Bike handles.  I had always pushed before and it felt like the machine was fighting me.  Aaron pointed out that the lats are often larger muscle groups and the pulling motion allows an athlete to get some momentum with the hips.  Absolute game changer.

I skipped the cool down and recovery flow