CrossFit Ballwin – CrossFit

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Daily Mindset


Warm-up (No Measure)

Movement Specific Warmup

3 minute Bike

(1 min slow,1 min medium,1 min moderate/fast)

Dumbell Warmup-

2 Rounds (w/ light pair of DBs)

10 DB Strict Press

10 DB Push Press

10 DB Renegade Row

Build to Workout Weight

Burpee Warmup:

10 up and down dog

10 pushups

5 half burpees

5 full burpees


Warm-up (No Measure)

1 Minute- Front Rack Stretch on Wall

1 Minute Each Side- Calf Stretch on Post

1 Minute- Child Pose on Dumbbell

Strength & Skill


1. Push & Pull

Dumbbell Push Press & Renegade Rows:

1. Elbows (Push Press)

2. Hips In Line (Renegade Rows)


1. Wide Feet


PUMP IT UP (AMRAP – Rounds and Reps)

30 Minute AMRAP

Teams of Two

40/30 Calorie Bike

40 Double Dumbbell Push Press (50/35lbs)

20 Alternating Dumbbell Renegade Rows (50/35lbs)

30 Burpees

*partners split reps as needed

*pick a weight on DBs that you could do 20 reps of DB Push Press unbroken when completely fresh.

Scaling Options:


50/40 Calorie Row


Step Up Burpees

After Party