The pull-up is a foundational bodyweight movement that builds upper body strength, focusing on your back, shoulders, arms, and core. A staple in almost every pull-up workout, it's key for developing gymnastics capacity and functional pulling power.

In this workout, pull-ups challenge your grip, coordination, and endurance — especially under fatigue. Whether strict, kipping, or butterfly, the pull-up remains one of the most effective and scalable exercises in CrossFit.

The ring row is a scalable bodyweight pulling movement that strengthens the upper back, arms, and core. Common in ring row workouts and as a progression toward pull-ups, it builds horizontal pulling strength with full range of motion and control.

In this workout, ring rows help develop grip, scapular stability, and posture, especially when performed with tempo or high volume. Whether you're scaling pull-ups or working strict strength, the ring row is a valuable movement for all fitness levels.

The kettlebell snatch is a dynamic, single-arm movement that builds explosive power, grip strength, and shoulder stability. A staple in many kettlebell snatch workouts, it moves the bell from swing to overhead in one smooth motion, training both strength and endurance.

In this workout, kettlebell snatches improve hip drive, coordination, and conditioning while challenging core control and unilateral strength. Whether for reps or intervals, the kettlebell snatch delivers a powerful full-body challenge.

The chest-to-bar pull-up is a high-skill gymnastics movement that takes traditional pull-ups further by requiring the chest to make contact with the bar. Common in competitive CrossFit and advanced chest to bar workouts, it builds upper body strength, pulling power, and grip endurance.

In this workout, chest-to-bar pull-ups challenge your lats, arms, core, and coordination—especially under high reps or in combination with other movements. Whether performed strict, kipping, or butterfly, chest-to-bar is a true test of bodyweight control and stamina.