M+C=I

Mechanics + Consistency = Intensity.
CrossFit in its simpest form draws from 9 different movements, although many movements are incorporated into our training, this basic nine form the base from which we begin our training, thus whenever new people join us, they start by learning the big nine.
(Which are: squat, overhead squat, front squat, press, push press, push jerk, deadlift, sumo deadlift high pull and clean)

Once a degree of familiarity to these movements forms then we can begin to load the intensity factor, still keeping the weight light as to ensure that we see no chronic breakdown in the movements themselves-once we witness consistent good form and the new clients are relatively well practised we can begin to increase our intensity accordingly.

Jo And Emily did,
5 sumodeadlift hi pull
5 burpees
5 box jumps
x5.

One of the factors which greatly distinguishes our workouts from the normal training in a globo is the use of multiple movements either rapidly in sequence or the usage of the body as a whole, as opposed to training muscle groups, often on alternate days, thus subdividing yourself-the body is a unit, and should be trained accordingly.