CrossFit Ballwin – CrossFit

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Warm Up #7 (JR- 30 sec) (No Measure)

100 Jumping Jacks

High Knees – 30sec

Butt Kicks – 30sec

Frankenstein Walks – 30sec

Hallow Hold – 30sec

Back Extensions – 30sec

Sit-Ups – 30sec

Push Ups- 30sec


Calf Stretch, Quad Smash, Super couch, T-Twist, Pec/Lat

Strength & Skill


Pick two weaknesses that you want to work on. One must be body weight and one must be a Barbell/DB/KB movement.

EMOM 16:

1st Minute: Body Weight Movement

2nd Minute: Barbell/DB/KB Movement


1: 1000m Row (Time)

Max Effort 1000m Row

2: Metcon (Calories)

Air Assault Bike Tabata

8 Rounds: 20 Seconds On, 10 Seconds Off