Welcome to SEALgrinderPT.
Crossfit baseline WOD (workout)
500m Row or Run
30 Situps (no anchor)
rest 5 minutes then..
Do max dead hang pull-ups. record number performed.
drop down from bar and do max plank (pushup position) on hands for time.
post all results and your age below.
Scale as needed
If you can’t do pull ups then do australian pull ups
If you cannot do pushups then do them from your knees.