CrossFit Ballwin – CrossFit

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30 Seconds

Easy Bike

Active Spidermans

Moderate Bike

Active Samson

Faster Bike

Slow Air Squats

30 Seconds

Dumbbell Romanian Deadlifts

Wall Sit

Dumbbell Front Rack Reverse Lunges (Alternating Legs)

Front Plank

Dummbell Pausing Front Squats (2 Seconds in Bottom)

Mountain Climbers

*Performed with Light Set of Dumbbells


Pigeon Pose on Box: 1 Minute Each Side

Dumbbell Ankle Stretch: 30 Seconds Each Side

Strength & Skill


1. The Feet

2. Move Prep

Burpee Box Jump Overs:

1. The Feet

2. Move Prep

Dumbbell Front Squats:

1. The Feet

2. Move Prep


*Athletes will use 2 dumbbells in the front rack for the 15 squats

*This should be a challenging weight, but one that will be completed unbroken every round

Rugrats (Time)

On the 4:00 x 5 Rounds:

9 Burpee Box Jump Overs (24/20)

15 Dumbbell Front Squats (50’s/35’s)

15/12 Cal Bike

*The score today is the slowest of the 5 rounds