CrossFit Ballwin – CrossFit

Classes held at Reber Park. Take Lindy Blvd. off of Manchester Rd.

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Classes will be held at Reber Park


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


Metcon (AMRAP – Reps)

Break class into thirds to complete 28 AMRAP of:

10 Burpees

12 Power Cleans

25m Bear Crawl

10 Box Jumps

12 Power Snatches

75m Sled Pull

*Athletes complete in order. As soon as athlete 1 completes Burpees, they start Power Cleans & athlete 2 starts Burpees. Pick the appropriate weight for you to be difficult, yet move quickly.

P. Clean Weight:


Rx 115/75

Sc 85/55

Box Jump Height:

Rx+ 30/24

Rx 24/20

Sc 20/Step-Up

P. Snatch Weight:

Rx 115/75

Rx 95/65

Sc 75/55-35

Sled Weight

Rx+ 135/95

Rx 75/50

Sc 50/25

For Distance movements, every 5m is a rep.