Baby Got Back Squat - Crossfit Workout

For the AMRAP 30 workout, begin with 6 handstand push-ups, ensuring your body is in a straight line and engaging your core for stability. Transition smoothly to 12 box jumps, using a sturdy box or platform that is 24 inches for men and 20 inches for women, landing softly with knees slightly bent.

Next, complete 18 back squats with a barbell, focusing on keeping your chest up and descending to at least parallel. Make sure to drive through your heels as you rise. Follow this with 24 AbMat sit-ups, ensuring to touch the ground behind you and sit up fully to engage your core.

Finish with 30 calories on the Assault Air Bike, maintaining a steady pace to maximize your calorie burn. Repeat this cycle for 30 minutes, aiming for as many rounds as possible.

Reduce the handstand push-ups to a manageable scale, such as wall walks or pike push-ups, to accommodate your fitness level. Aim for 3–5 reps for an effective workout.

For box jumps, feel free to modify these to step-ups or lower the height of the box to ensure safety and control. As an alternative, use a height of 12–18 inches.

Lower the back squat weight to 50–65% of your body weight, or opt for a lighter dumbbell or kettlebell for proper form. Beginners can complete 12–15 reps per set.

For AbMat sit-ups, reduce the number of reps to 12 or modify them to regular crunches. And for the Assault Air Bike, aim for 20–25 calories instead of 30.

Your score for the benchmark workout AMRAP 30, known as Baby Got Back Squat, is calculated by adding the total number of full rounds completed to any additional repetitions performed after your last complete round.

For instance, if you finish 4 full rounds and then complete 6 Handstand Push-Ups and 8 Box Jumps, your score would be 4 rounds + 6 + 8 = 4 + 14 = 58 total reps.

Each round consists of 6 Handstand Push-Ups, 12 Box Jumps, 18 Back Squats, 24 AbMat Sit-Ups, and 30 calories on the Assault Air Bike. Keep track of your performance to ensure an accurate score.

Remember, it’s crucial to push your limits to achieve the best possible score while maintaining proper form and safety throughout the workout.

Begin with a solid warm-up to ensure your shoulders and legs are ready for the demands of the workout. When tackling the handstand push-ups, it’s beneficial to kick up gradually and focus on form; consider modifying to pike push-ups if needed.

For the box jumps, maintain a steady pace and avoid rushing. Focus on landing softly to protect your joints. Utilize the back squats as a strength-builder; aim for controlled reps rather than maxing out early.

During the AbMat sit-ups, engage your core fully and maintain a consistent rhythm. Finally, on the Assault Air Bike, find a sustainable pace that allows you to recover slightly while still pushing for calories. Stay mentally focused and remember to hydrate.

For the Baby Got Back Squat workout, a good score for intermediate athletes is approximately 8–10 rounds. Advanced participants typically achieve around 11–13 rounds, while elite athletes can hit 15+ rounds.

A score above 300 total reps reflects outstanding endurance and effective pacing throughout the workout, showcasing muscular stamina and excellent conditioning.

It is essential to consider that individual capacity may vary, so personal bests in this AMRAP workout can be influenced by experience and fitness level. Focusing on form and technique during each movement will also contribute to an overall better score.

The benchmark workout "Baby Got Back Squat" is intended to test and develop overall muscular endurance, explosive power, and metabolic conditioning. By combining gymnastic elements like Handstand Push-Ups with foundational strength movements such as Back Squats, athletes are pushed to maintain form under fatigue.

Each component is designed to target different muscle groups while also requiring cardiovascular engagement, particularly through the Assault Air Bike. The structure not only emphasizes strength but also improves aerobic capacity, making it essential for building resilience in high-intensity situations.

Ultimately, this workout serves to enhance functional fitness, challenging athletes to sustain effort and efficiency throughout a variety of movements over the 30-minute duration.

The world record for the workout titled Baby Got Back Squat, performed in an AMRAP format, is yet to be officially recognized by CrossFit. However, anecdotal reports from the community suggest that elite athletes can achieve between 20 to 24 rounds, showcasing their extraordinary endurance and strength.

These impressive figures require a combination of high skill and conditioning, with some participants completing the workout in under an hour. The unique demands of handstand push-ups, box jumps, back squats, AbMat sit-ups, and calorie assault bike make this workout a true test of overall fitness.

Achieving scores at this level necessitates rigorous training and adept recovery strategies to sustain performance under fatigue.