CrossFit Ballwin – CrossFit

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The Gun Show.


5 Rounds of “Rowling”

– Coaches take lead

Dynamic Line Drills:

Quad Stretch

Knee to Chest

Soldier Kicks

Cradle Stretch

Side Lunge

Walking Samson

Walking Spiderman


Straight Leg Bear Crawl

Skip for Height

High Knees

Butt Kickers


Down Dog with Foot Pedal – 1:00

Strength & Skill

A) Rowing:

1. Shoulders Leaning Back

2. Handle Pausing

B) Rowing Fault Demo 1 & 2

C) Double Under Review


Metcon (Time)

3 Rds for Time:

50/35 Calorie Row

100 Double Unders

200 Meter Farmers Carry (70’s/53’s)
*Pick a pair of Kettlebells or Dumbbells that could complete 200 Meters without dropping.

*Alternatives for double unders listed below in teaching section.

Drop Number to 75 or 50

200 Single Unders

1:30 Minutes of Double Under Attempts

*If not rowing complete one of the following:

45/35 Cal Bike

800 Meter Run