CrossFit Ballwin – CrossFit

Today’s 9:30am class will be an open gym. Thank you!

View Public Whiteboard


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


Basic measurable benchmark. It’s an oldie but goodie. Be sure to log your performance.

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Cash Out

Spend some free time at the end of class working mobility from the posters.

Poor Man’s Glute Leg Raise (40 / 40 Reps each side)