There are a lot of ways you can "attack" it. You're striving for efficiency. I would break it up into intervals. You could do 5 x 500m rows at a much faster pace, such as 1:30-1:40 and figure out the rest as you progress. Start with a 2:1 rest ratio, so if you do a 1:30 row, rest 3 mins. Break it down ever more on other days, doing 10 x 250s. This pace should be explosive. As you progress, do not increase the pace, rather, reduce the rest. Even better, do active rest, where you continue to row, but as easy as you want. Tabata intervals would also be helpful.

Ok, I know I'm not answering the question above, but I have to share my fun PR news. :) I started CrossFit in December (and took two weeks off in January after dropping a filing cabinet on my foot, which is another story, but moral is, don't move heavy furniture by yourself, no matter how stubborn you are).

Anyhoo . . . my baseline a month ago was 11:09 (ouch, I know). Today, it was 7:45! Even with the modifications (knee push-ups and jumping pull-ups), I'm still pretty stoked. Must've been Nigel's warm-up with all that ladder work and spider crawls. :)

I finished in 4:59 today. 11 seconds "slower" than my baseline in September, but this time around I did pullups with the purple band (and a little boost from Kitch) instead of jumping from a box, and my squats and pushups were MUCH more legit. I feel good about these improvements, especially with the pushups! No more little elbow bends!

Awesome work Tara!

can't come in today due to poopy (that's a legit descriptor) scheduling of classes/study/whatnot

did 5X5 205lb Front Squat, 5 reps of 125 and 115lb press, 305lbX5 DL and 275X5 DL

metcon: 5rounds of 200m row + 5HSPU

so sad I missed the baseline :(

2K Row is deadly hard, the last 6-700 meters is enough to make anyone cry

First time through got 4:35, rested for five minutes and went again for 5:13. Fun.

Some of us did Baseline on Tuesday a 6pm.

4:43 for me, and this time I did the pullups, 5 months ago... I couldn't do more than 1.

Oh, and then did a new max DL on the Tuesday WOD too, 305#!