CrossFit Ballwin – CrossFit

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you know…..Ryan


Junkyard Dog Warm-Up (No Measure)

*Partner A sits with legs extended and arms out

*Partner B jumps over one arm, then legs, then over the other arm of Partner A. That is 1 rep, complete 10 reps each.

**Partner A gets in a table top position or on all 4’s.

**Partner B jumps over Partner A (that’s 1 rep), then Partner A gets in a Downward Facing Dog position while Partner B crawls under Partner A (that’s rep 2). Each partner does 10 reps.


Overhead Stretch on Wall – 1 Minute

PVC Pass Throughs – :30 Seconds

PVC Overhead Squats – 10 Slow Repetitions


Strength & Skill

Chest to Bar:

1. Active Shoulders with Kip Glide

2. Pull Hold, Press Away

3. Lean Back Pull to Chest

Bar Facing Burpees:

1. Pop & Hop

2. Breathing at bottom

Overhead Squat:

1. Position Feet Consistency

2. Active Shoulders/ Armpits forward

3. Breathing based on movement


10OCT2018 (Time)

9-15-21 for Time:

Chest to Bar Pull-Ups

Barbell-Facing Burpees

Overhead Squats (95/65)

Strength & Skill