Rowing Machines vs CrossFit: Which Is Better?

They are not direct competitors. A rowing machine is a single piece of kit you can use at home. CrossFit is a class-based style of training that mixes lifting, gymnastics and conditioning, and often includes rowing. The better choice depends on what you want from your training, your budget and whether you prefer a group.

Rowing machine training

• Focus. Aerobic fitness and endurance, with plenty of scope for intervals and test scores.
• Cost. One purchase for a home machine, or a gym membership. See the best rowing machine guide.
• Skill. One main movement, which is easy to learn and refine.
• Impact. Low, with no landing forces.
• Structure. You make your own plan, or follow one of ours.
• Measurement. Split, rate and test scores give clear numbers to chase.

CrossFit

• Focus. Broad: lifting, gymnastics, running, rowing and more, usually in a timed group workout.
• Cost. A monthly membership at an affiliated gym, so ask your local box for its rates.
• Skill. Many technical movements, including Olympic lifts, that need coaching.
• Variety. Sessions change constantly.
• Community. A strong class environment and accountability.

Side by side

	Rowing machine	CrossFit
Where	Home or any gym	Affiliated gym, in a class
Main aim	Aerobic base, endurance, tests	General physical preparedness
Coaching	Self-directed unless you add a coach	Coached classes
Technical skill	One movement	Many lifts and gymnastic skills
Variety	Low unless you plan it	High
Strength training	Limited	Substantial

What each does well

Rowing builds an excellent aerobic engine with little impact and is easy to repeat several times a week. It is also easy to measure. What it lacks is heavy lifting, balance work and gymnastics, so on its own it leaves gaps. CrossFit covers more ground and the group helps people stick at it. The cost is greater skill demands and the risk that fatigue and technical lifts combine badly without good coaching.

Risks

Any hard exercise carries risk. High-intensity sessions that combine technical lifts with fatigue need good coaching and sensible loading. Rowing is simpler to learn, but poor technique and sudden jumps in volume still cause problems, particularly in the lower back. Our guide to common rowing injuries explains what to watch for.

Rowing inside CrossFit

If you do CrossFit, you will meet the rowing machine in short, hard pieces such as 500 m or 1,000 m for time, or calorie targets inside a longer workout. Those pieces reward good technique more than frantic pulling. Drive with the legs, keep the recovery controlled and avoid sprinting the first 200 m. Spending time on steady rows away from class helps too, because a stronger aerobic base lets you recover faster between hard efforts. Our stroke rate guide helps you pick a rate that you can sustain.

Combining them

Rowing is a common part of CrossFit workouts, and training on the machine regularly improves your engine. A simple split might be two or three CrossFit sessions plus one or two easy rows a week, with the rows used for steady aerobic work. See adding a rowing machine to your CrossFit routine.

How to choose

1. If you want flexible, self-directed cardio at home, pick the machine.
2. If you want coached variety and a group, try CrossFit.
3. If you have a small budget, start with a gym with a rower and add classes if you want them.
4. If you have an injury or health condition, speak to a GP or physio before either.

Start your rowing with our first month on the erg, or explore the rowing machines hub.