CrossFit Ballwin – CrossFit

View Public Whiteboard

Adam Wehrmeister


30 Seconds:

Easy Row

Mountain Climbers

Moderate Row

Push-up to Down Dog

Faster Row

Air Squats

20 Seconds:

Hollow Hold

Barbell Back Squats

Arch Hold

Medicine Ball Front Squats

Medicine Ball Twists

Jumping Medicine Ball Squats


Warrior Squats: 45 Seconds

Medicine Ball Squat Hold: 45 Seconds

Strength & Skill

All Movements:

1. Start Smart

2. Move Prep


Back Squat (Build up to a set of heavy 5 reps)


Jacquelyn (Time)

For Time:

1000 Meter Row

50 Wall balls (20/14)

30 Toes to Bar