Main: Bike set up/pace, Row set up/mechanics
Row OR Bike (pick your weakness) max distance in 30 mins
*goal here is steady state pace with SAME stroke rate/pace or RPM/wattage throughout the entire piece.
**This isn’t a high intensity piece due to the length, however, you should still push yourself on the pace and see what you are capable of doing for this time frame.
QuickFit/At home WOD
Same as listed above in CrossFit