Dave's First CrossFit.com Workout Explained

On the first day of his deployment to Iraq in 2005, Dave Castro did his first CrossFit workout. 

Well, the first CrossFit workout he went “all in” on. 

It was: 

5 rounds for time of:
50-ft overhead walking lunges (45 lb)
21 burpees

“Ah, this isn’t that hard; this’ll be an easy workout,” he thought to himself when he read the workout online.

“Boy, was it hard,” Castro recalls. Castro, CrossFit’s General Manager of Education and Sport, is programming CrossFit.com workouts from Aug. 14-29, 2023. Over the last 20 years, he’s created workouts that challenge the best while remaining infinitely scalable and accessible to all.