CrossFit Ballwin – CrossFit

View Public Whiteboard


Junkyard Dog Warm-Up (No Measure)

*Partner A sits with legs extended and arms out

*Partner B jumps over one arm, then legs, then over the other arm of Partner A. That is 1 rep, complete 10 reps each.

**Partner A gets in a table top position or on all 4’s.

**Partner B jumps over Partner A (that’s 1 rep), then Partner A gets in a Downward Facing Dog position while Partner B crawls under Partner A (that’s rep 2). Each partner does 10 reps.
Stretches: Banded Bully, Band Pull, Pigeon Stretch

Strength & Skill

Choose the Pull-Up movement that fits your skill level

Weighted Pull-ups (5 Sets of 3-5 Reps)

Pull-ups (5 Sets of M.E.)

Hollow Rocks (200 Reps (Over the SS time))


Metcon (AMRAP – Rounds and Reps)


Teams of 2


1 Calorie Row, 1 Burpee over the Rower

2 Calorie Row, 2 Burpees over the Rower

3 Calorie Row, 3 Burpees over the Rower

**Each partner completes 1 and 1, then 2 and 2…..