CrossFit Ballwin – CrossFit

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Coach Dusty Schmidt


Warm Up #5 (Row) (No Measure)

Complete 2 rounds

Row 300m

15/15 x Step Ups

10 x Bent Rows

10 x Push Ups

10 x Hang Cleans

2/2 x Turkish Getup

Strength & Skill

Muscle-ups (Practice/Technique)

Kipping (Pull-Ups/Toes to Bar/Muscle-Ups)


Triple Trouble (3 Rounds for reps)

Burpee + Front Squat ladder

Rest 3 minutes

Burpee + Shoulder to Overhead ladder

Rest 3 minutes

Burpee + Deadlift ladder

For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able.

*Use as many sets each minute as needed.


Front Squats:

Rx+ 185/125

Rx 135/95

Sc 95/65

Shoulder to Overhead:

Rx+ 155/95

Rx 115/85

Sc 85/45


Rx+ 315/215

Rx 245/165

Sc Hard but doable w/ good form