CrossFit Ballwin – CrossFit

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Warm Up #6 (Run) (No Measure)

Run 2 Laps

15 x Air Squats

10 x Push Ups

5 x Pull Ups

30 sec Hollow Hold
Stretches: Banded Hip Flexor, Sink Mobilization, Heel Cord

Strength & Skill

Back Yoke Carry (4 Rds for Weight)


Metcon (7 Rounds for time)


Clock Set to 14 minutes, perform a round every Even minute of:

50m Single Side Farmer Walk

20 x Kettlebell Swings (53 / 35#)

10 x Toes to Bar

**Keep track of the time it takes to complete each round. This number will be used for Wodify.

**Rounds on minutes 0, 2, 4, 6, 8, 10, 12