CrossFit Ballwin – CrossFit

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Brandon Gillett


30 Seconds

Easy Bike

Squat to Medicine Ball

Moderate Bike

Ground to Overhead with Medicine Ball

Faster Bike

Squats with Medicine Ball

20 Seconds

Dumbbell Romanian Deadlifts (Each Side)

Hollow Hold

Dumbbell Strict Press & Reach (Each Side)

Arch Hold

Dumbbell High Plank Rows (Each Side)

*Performed with Lighter Dumbbell


Dumbbell Ankle Stretch: 45 Seconds Each Side

Child’s Pose on Medicine Ball: 1 Minute

Strength & Skill


1. Knees & Handles

Wall Balls:

1. Fingertips Up

2. Move Prep

Toes To Bar:

1. Shoulders Down

2. Move Prep

Dumbbell Snatch:

1. Thumbs Back

2. Move Prep


Choose weights and variations you can complete these unbroken when fresh

Eighteen Wheeler (AMRAP – Rounds and Reps)


12/9 Cal Bike

15 Wall Balls (20/14)

12 Dumbbell Snatches (50/35)

9 Toes to Bar