From the archive

Wednesday, October 21, 2026

This is the CrossFit class our members did at RADD in Glen Cove. Do it wherever you train, scale anything you need to, then tell us how it went at the bottom of the page.

Warm-Up

2 Rounds: :60 Bike 10 Air Squats 10 Lateral Band Walks each direction 10 Reverse Lunges, alternating Then: 10 KB Swings with a light bell, to eye level 10 Walking Lunge Steps On the swing, hinge at the hips and let the bell float up. Your arms are ropes and your hips do the work. On the lunge, the back knee kisses the floor and the chest stays tall. The first bike is easy. The second is at the pace you plan to hold in the workout. ▶ Watch before you lift — ▶ Watch before you lift —

MetCon

AMRAP 20 15/12 cal Echo Bike 15 KB Swings (53/35) 30 Walking Lunge Steps Stimulus: target 5 to 7 rounds. This is the long day. Steady and hard the whole way, with no part of it all out. Strategy: hold a bike pace you can repeat every round, not your fastest. Swings unbroken, hips driving the bell overhead and arms loose. Lunges at a walking pace with the back knee touching every step. Every round should look like the one before it. Scaling, Echo Bike: Rx Echo Bike 12/9 cal Row, same calories Scaling, KB Swings: Rx KB Swings 44/26 35/18 Russian Swings Scaling, Walking Lunge Steps: Rx Walking Lunge Steps 20 Steps Reverse Lunges ▶ Watch before you lift — ▶ Watch before you lift — SCORE: your rounds plus extra reps. In a partial round, each calorie on the bike counts as one rep.

Score · Rounds + Reps

Scores from the gym

Members who chose to share their scores, first names only.

MetCon

1Tom8 + 30Scaled
2Sarah5 + 2Rx

Did this workout?

Tell us your score and what you thought. Better yet, come do the next one with us. Your first class is free, every workout scales to where you are today, and a coach walks you through all of it. Send this and Dan will text you back personally, usually the same day.

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