**New schedule is effective Monday** Please, check our Facebook page or for the updated schedule.

CrossFit Ballwin – CrossFit

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Barbell Complex (light weight) (No Measure)

2 Rounds

2 Cycles w/ 6 Reps of:


-Bent Row

-Hang Clean

-Front Squat

-Push Press

-Back Squat

-Push Ups
Stretches: Sampson, Pigeon, Anchored T-Spine

Strength & Skill

Bear Complex (1-2-3-4-3-2-1 Reps)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
**Work on form & flow. As you are progressing through the complex, identify the area of the weakest. Write the identified movement on the board, for further work throughout the week.

**The goal is to progress through the complex reps without resetting/dropping the bar.


Metcon (12 Rounds for reps)


12 Min. EMOM of:

12 x Wall Balls (20# / 14#)

6 x Hand Release Push-Ups

–Plank Position–

**Resting only in Plank position.

Cash Out

Hello Dollys (130 Reps)