CrossFit Ballwin – CrossFit

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Partner Warmup

Buddy 1: 1 Minute Row (Easy)

Buddy 2: 1 Minute Squats to Medicine Ball

Buddy 1: 45 Seconds Row (Moderate)

Buddy 2: 45 Seconds Medicine Ground to Overhead

Buddy 1: 30 Seconds Row (Faster)

Buddy 2: 30 Seconds Squats with Medicine Ball

*Swap Stations with Buddy After Alloted Time So You Complete Both Movements

Dumbbell Warmup & Stretch

20 Seconds:

Single Arm Dumbbell Overhead Hold (Each Side)

Inchworm to Push-ups

Single Arm Dumbbell Strict Press (Each Side)

Inchworm to Push-ups

Single Arm Dumbbell Push Press (Each Side)


Dumbbell Squat Hold: 1 Minute

Child’s Pose on Medicine Ball: 1 Minute

Strength & Skill

Review “Control” on Each Movement


Power Wash (Time)

Every 10 Minutes x 2 Rounds:

1,000/800 Meter Row

30 Dumbbell Power Snatches (50/35)

50 Wallballs (20/14)

*Score is the slower of the two rounds

After Party


Up Dog: 1 Minute

Pigeon Pose: 1 Minute Each Side

Wrist Stretch: 1 Minute