Announcements

Join us for our Double Under clinic with Coach Taylor Tuesday the 13th at 6:30! Reserve your spot now!

CrossFit Ballwin – CrossFit

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Warm-up

30 Seconds

Easy Bike:

Push-up to Down Dog

Banded Pull-Aparts

Moderate Bike:

Front Plank

Banded Pull-Aparts

Faster Bike:

Shoulder Taps

Banded Pull-Aparts

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Strength & Skill

Strict Pull-Ups:

1. Upper Body

2. Move Prep

Bench Press & Push-Ups:

1. Upper Body

2. Move Prep

Weightlifting

Bench Press (Build up to Heavy sets of 3 reps)

Metcon

*Complete all 8 rounds at one movement before switching to next

*For example, athletes will do all 8 rounds of :20 on, :10 off on the strict pull-ups before moving to the 8 rounds on the bike

Swole Cycle (4 Rounds for reps)

Tabata Style:

Strict Pull-Ups

Bike Calories

Push-ups

Bike Calories

Tabata: 8 Rounds of :20 On / :10 Off

Score is added for each 8 rounds