CrossFit Ballwin – CrossFit

5:15 Express Class start warming up as soon as you arrive.

View Public Whiteboard

Linda Boman


Warm Up #8 (No Measure)

2 Rounds:

10 Calorie Row

10 Inch Worms

10 Scorpions

10 T-Twist

10 Air Squats


Metcon (AMRAP – Rounds and Reps)

Divide class into half, creating two teams.


50m Sled Push

10 Hang Power Cleans

10 Cal Bike

10 Back Squats

*Athletes move through in order. As soon as one athlete clears sleds, the next can start.

*Teams may feel free to wager a “Buy Out” at the end of class. (ex. team with the least amount of rounds, does 50 burpees)

Sled Weights:

Rx+ 140/100

Rx 90/60

Sc 50/20

**Sled distance is shorter than normal

**Weights are without the sled included (i.e. 45+45=90#)

Bar Weight:

Rx+ 165/115

Rx 135/95

Sc Wt should be based on limiting factor of HPC. Moderate weight.