CrossFit Ballwin – CrossFit

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Devon Self


10 Minute Kettlebell Warm Up (No Measure)

Each movement is 60 seconds

-Single Side KB Swing (Left)

-Lunge (Right)

-Clean & Press (Left)

-Single Side KB Swing (Right)

-Lunge (Left)

-Clean & Press (Right)

-Turkish Getup (Left)

-Figure 8’s (Front Pass)

-Turkish Getup (Right)

-Figure 8’s (Back Pass)

Strength & Skill

Between your “Ocean Side” bike rides, work on either Primary 1 and/or Primary 2. The coaches will be there to give movement recommendations & guide you through individual progressions.

PRIM1: Snatch (Practice/Technique)

PRIM2: Deadlift (Practice/Technique)


Bike Mile (4 Rounds for time)

4 Rds each for Time:

1 mile Bike Sprint

**Rest as needed between efforts.