WOD 1.3.14 - CrossFit Baseline

I witnessed a bunch of awesome PR's today.   It has been quite humbling and motivating!  Ya'll are getting strong. Congratulations on your achievements! You know who you are. 

Here is another test for you to start off the year. 

"CrossFit Baseline"

This WOD is often the first excercise performed when joining a gym.  But it has the added benefit of being a good marker on how your fitness is progressing.  We will come back to it in a month or so.

For Time:
500 m Row
40 BW Squat
30 Ab Mat Situps
20 Push Ups
10 Pullups

Fitness Levels Chart:
Men, Women
3:45, 4:40 Elite
4:30, 5:35 Pro
5:15, 6:30 Expert
6:15, 7:30 Collegiate
7:15, 8:30 Intermediate
8:15, 9:30 Novice
9:15, 10:30 Beginner
10:00, 11:00 Cut-Off

Standards of Movements:

Squats – Squat below parallel. This means getting your hip crease below your knee crease.
Sit Ups – Your shoulders must start on the ground, sit up and touch the ground in front of you, and returning your shoulders to the ground.
Push Ups – Chest to deck. Enough said. Your belly isn't your stomach.
Pull Ups – Chin over bar. Full extension at the bottom.