CrossFit Ballwin – CrossFit

View Public Whiteboard

Rebekah Sillman


1 Minute

Easy Bike

Active Spidermans

Pigeon Pose (:30 each side)

1 Minute

Medium Bike

Active Samson

Ankle Stretch (:30 each side)

:30 Seconds

Fast Bike

Air Squats

Overhead Stretch on Wall

Strength & Skill

Farmers Carry:

1. Knee Bend

2. Arms Tight

Wall Balls:

1. Heels Down

2. Distance From Wall


The weight on the dumbbells or kettlebells should be something that athletes could at least move 100 Meters without dropping if necessary

Metcon (AMRAP – Rounds and Reps)

Teams of 3, AMRAP 20:

200 Meter Farmers Carry (70’s/53’s)

50/35 Cal Bike

200 Meter Farmers Carry (70’s/53’s)

75 Wall Balls (20/14)