Many beginner CrossFit workouts do not require equipment at all. These WODs (workouts of the day) focus on simple, functional movements that build strength, endurance, and mobility. In this article, you will find beginner friendly WODs you can do at home, in a hotel room, or outside, with little or no equipment, so you can build a solid foundation and see progress early.
What Makes a CrossFit Workout “Beginner-Friendly”?
A beginner CrossFit workout uses simple, functional movements you already do in daily life: squatting, lifting, pushing, and pulling.
These movements are easy to scale, which is why CrossFit workouts for beginners work for almost any fitness level. A coach (or you, if you’re training at home) can adjust the weight, reps, or even swap movements to keep the workout safe, manageable, and still effective.
Beginner-friendly WODs focus on technique and consistency first, then intensity later. You might start with bodyweight versions and shorter workouts, and gradually increase the difficulty by adding light weights, more rounds, or slightly more complex variations.
Many beginner CrossFit workouts at home require little to no equipment, so you can start with what you have and build strength and confidence over time.
20 Beginner CrossFit Workouts You Can Do Anywhere
Here are some easy-to-follow WODs (Workouts of the Day) to help you build strength, endurance, and confidence.
Bodyweight Workouts
No gear? No problem. These workouts use simple movements and can be done at home, at the park, or wherever you have space.
- The Starter – 3 rounds for time: 10 squats, 10 push-ups, 10 sit-ups.
- Beginner Baseline – 3 rounds: 20 squats, 15 sit-ups, 10 push-ups.
- Mini Cindy – 10-minute AMRAP (as many reps as possible): 5 push-ups, 10 sit-ups, 15 squats.
- The Ladder – Do 1 squat, 1 push-up, 1 sit-up, then 2 of each, then 3… keep going up to 10.
- Tabata Core – 8 rounds (20s work / 10s rest): alternate sit-ups and squats.
- Run & Squat – 200m jog (or jog in place 1 minute), 20 squats. Repeat 4–5 rounds.
- Burpee Challenge – Do 5 burpees in the first minute, rest the remainder. Add 1 burpee each minute until you can’t finish in time.
- The Quick 7 – 7 rounds: 7 squats, 7 push-ups, 7 sit-ups.
- Core & Cardio – 3 rounds: 30 jumping jacks, 15 sit-ups, 10 lunges each leg.
- The Long Mile (Scaled) – 4 rounds: 100m jog, 10 squats, 10 push-ups, 10 sit-ups.
Dumbbell or Kettlebell Workouts
If you have light weights or even a backpack with books, you can try these.
- Dumbbell 10-1 – 10 goblet squats, 10 push presses, then 9 of each… all the way down to 1.
- Swing & Squat – 10-minute AMRAP: 10 kettlebell swings + 10 squats.
- Weighted Core Annie – 50-40-30-20-10 sit-ups (hold a dumbbell if possible) + jumping jacks.
- Thruster & Burpee Burner – 21-15-9 reps: dumbbell thrusters + burpees.
- Dumbbell Step Circuit – 3 rounds: 10 goblet squats, 10 dumbbell step-ups, 200m jog (or jog in place).
Hybrid Workouts
A little of both to keep things interesting.
- Beginner Cindy (Scaled) – 10-minute AMRAP: 5 ring rows (or bent-over dumbbell rows), 10 push-ups, 15 squats.
- The First Three – 5 rounds: 20 squats, 15 push-ups, 10 sit-ups.
- EMOM(Every Minute On Minute) Intro – For 12 minutes:
- Odd minutes – 10 jumping jacks
- Even minutes – 5 burpees + 5 squats
- Push, Pull, Run – 5 rounds: 10 push-ups, 10 dumbbell rows, 200m jog.
- The Basic Five – 3 rounds: 15 squats, 10 push presses, 20 sit-ups, 100m farmer’s carry, 10 kettlebell swings.
Beginner-Friendly CrossFit Program
Kickstart or elevate your CrossFit journey with our 6-week program designed to build a solid foundation in essential movements.
Ready to Start Your First Beginner CrossFit Workout?
Getting into CrossFit doesn’t have to feel complicated. A good beginner CrossFit workout uses simple movements, scales to your fitness level, and helps you build consistency week after week. You can start with bodyweight WODs at home, then slowly add dumbbells, kettlebells, or classes at your local box as you gain strength and confidence.
As you work through these beginner CrossFit WODs, focus on three things: solid technique, steady breathing, and finishing at a pace that still lets you recover well for your next session. Over time, you can increase reps, add light weight, or try slightly longer workouts to keep progressing.
If you’re in Los Angeles and want coaching, community, and a structured CrossFit class schedule, training at a box like ESTLR can help you move safely and get stronger faster. Wherever you start—at home, in a park, or in the gym—the most important part is showing up, doing the work, and giving yourself time to grow into it.
What is a good beginner CrossFit workout?
A good beginner CrossFit workout is short, simple, and uses basic movements like squats, push-ups, and sit-ups. For example: 5 push-ups, 10 sit-ups, and 15 squats for 8–10 minutes at a comfortable pace.
How often should beginners do CrossFit?
Most beginners do well with 2–4 CrossFit workouts per week, with at least one rest or light-movement day in between sessions.
Can I do beginner CrossFit workouts at home without equipment?
Yes. Many beginner WODs use only bodyweight movements like squats, lunges, push-ups, burpees, and sit-ups. The workouts in this article are designed so you can start at home and add equipment later.
Do I need to be fit before starting CrossFit?
No. CrossFit is built to be scalable. You can reduce reps, slow the pace, or use easier variations (like incline push-ups or chair squats) until you get stronger.
What if I can’t do some of the movements yet?
You scale them. Can’t do a full push-up? Use a wall, bench, or box. Deep squats feel hard? Use a chair and work on control. The goal of a beginner CrossFit workout is to meet you where you are, not where advanced athletes are.
How long should a beginner CrossFit workout be?
Most beginner WODs take 10–20 minutes of focused work. Add a short warm-up and cool-down, and you’re still done in under 30 minutes.
Is CrossFit safe for beginners?
Yes, as long as you focus on proper form, use conservative weights, and give yourself recovery time. Scaling movements and not rushing heavier loads is key.
What’s the best way to start CrossFit in Los Angeles?
If you want coaching and a structured start, an On-Ramp program is ideal. At ESTLR in DTLA, the On-Ramp Program is designed specifically for beginners who want to learn the basics safely, build confidence, and then transition into regular CrossFit classes.
