CrossFit Ballwin – CrossFit

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Ginka Mateva


Warm-up (No Measure)

Group Warmup

:20 Seconds

Light Jog

Quad Stretch

Knee to Chest

Solider Kick

Medium Jog

Side Lunge

Walking Samson

Walking Spiderman

Faster Jog

Air Squats

Push-up to Down Dog


Followed By:

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

5 Front Squats


Metcon (Calories)

Teams of 3:

On the Minute x 24 (6 Rounds)

Station 1 – 1 Round of “Cindy”

Station 2 – 10 Hang Power Snatches (95/65)

Station 3 – Max Calorie Bike

Station 4 – Rest

Each athlete will cycle through the 6 rounds, or 24 stations of the workout.

Teammate 2 starts 1 minute behind. Teammate 3 starts 2 minutes behind.

Score is team total calories on the bike.

On the first two movements, athletes will rest the remainder of the minute after the work is completed before beginning the next station.

One round of “Cindy” is 5 pull-ups, 10 push-ups, and 15 air squats.

Weight on the barbell should be something that athletes will complete unbroken on every round.

It is ok if there are multiple barbells for teams with athletes using different weights.

If unable to bike, complete max calorie row.