CrossFit Ballwin – CrossFit

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The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Stretches: Elevated Pigeon, Anchored T-Spine

Strength & Skill

1a: Deadlift ([7.5.3] 5-5-5-5-5)

1b: L-Sit to Pass Through Holds (Practice/Max Rep w/o touching ground.)

Perform on parallettes. No touching the ground.


Metcon (4 Rounds for reps)


Partner WOD, Points for Reps

With your partner pick an order that suites your abilities. Active movements are points and holds are for partners waiting.

4 Minute AMRAP:

Active: Wall Walks

Hold: Bar Hang

-Rest 30 Sec.-

4 Minute AMRAP:

Active: Back Squats (185#/125#)

Hold: Spot Lifter

-Rest 30 Sec.-

4 Minute AMRAP:

Active: Burpees

Hold: Plank (Front or Side)

-Rest 30 Sec.-

4 Minute AMRAP:

Active: Calorie Row

Hold: Full Arm Weight Hold (20#/10#)

Cash Out

Recover with two mobility drills off MobilityWOD charts.