CrossFit Ballwin – CrossFit

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:45 Seconds

Easy Row

Active Spidermans

:30 Seconds

Moderate Row

Active Samson

:15 Seconds

Sprint Row

Air Squats

Strength & Skill


1. Posture

2. Connection Vs. Transition


With a 1:2 work to rest ratio, athletes are expected to sprint when it is their turn.

Metcon (Time)

For Time:

15,000 Meter Row

Teams of 3. Switching Every 250 Meters.