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

CrossFit Ballwin – CrossFit

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Warm Up # 1 (Jump Rope) (No Measure)

2 Rounds of:

2 Min. Jump Rope

10 x Slow Deep Air Squats

10 x Slow Strict Press (PVC/Bar)

10 x Lunging Dislocates

10 x Sit Ups
Stretches: Sampson (30 sec ea.), T-Twist/Scorpion, Sink Mobilization

Strength & Skill

Alternate 1a & 1b

1a: Max Double-Unders (AMRAP – Reps)

Max set of Unbroken Double-Unders
**Find your unbroken max rep for D.U.

**Those still in progression, today’s the day you get it. 🙂

1b: Weighted Pull-ups (5-5-5-5-5)

**Skill work and progression for strict Pull-Ups.

**Moderate progression on weight for 5 x 5.


Metcon (AMRAP – Reps)


Time to Tabata:

Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are Kettlebell Swings (54# / 36#), the second 8 are Double Unders, the third 8 intervals are sit-ups, and finally, the last 8 intervals are Burpees.

There is no rest between exercises.

Post total reps from all 32 intervals.

Cash Out

Flutter Kicks (100 Reps)