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STRUCTURE: All athletes will complete 200 Meter Row, 20 AbMat Sit-ups, 200 Meter Row, 19 AbMat Sit-ups, 200 Meter Row, 18 AbMat Sit-ups. . . 200 Meter Row, and 1 AbMat Sit-up. Today, both Men and Women will Row 200 Meters.

STIMULUS: “TAILBONE” is a Pacer workout.

STRATEGY: Athletes should aim to complete all 200 Meter Rows in under 1:00.

SCALING: Athletes should cap the Row at 1:00 or scale the distance to 150 Meters.

SCORING: Athletes’ score will be the Time it takes to complete the workout. Athletes should aim to finish in 24-28 Minutes.


-Consistent Row pace for all 20 Rounds

-Fast AbMat Sit-ups focusing on full range of motion and proper form

-FAST transition from Sit-ups to Row


“Tailbone” (Time)


200 Meter Row

20 AbMat Sit-ups

200 Meter Row

19 AbMat Sit-ups

200 Meter Row

18 AbMat Sit-ups

200 Meter Row

1 AbMat Sit-up

35 min time Cap

Subs400m Bike

RX+-Same as RX’d

RX-As Written

50-59-As Written

60+-As Written

Basics-100m Row and 8 to 1 sit Ups