CrossFit Ballwin – CrossFit

“If you can’t fly, run. If you can’t run, walk. If you can’t, crawl. But by all means, keep moving.” -Dr. King


Warm Up # 3 (MLB) (No Measure)

Two Rounds

10 x Air Squats

10 x Alternating Lunges

10 x Alt. Jump Lunges

5 x Jump Squats

10 x Push Ups

5 x Pull Ups

Stretch between rounds.

Strength & Skill


-EVEN minutes, 1 Clean & Jerk

-ODD minutes, 15 Wall Balls (20/14)

EVEN: Clean and Jerk (1 Rep every EVEN minute)

ODD: Wall Balls (15 reps, every ODD minute)


Metcon (5 Rounds for time)

5 Rds each for time, starting on the 4:00

12 Toes to Bar

16 Deadlifts

60 Double Unders

Bar Weight:

Rx+ 225/175

Rx 155/105

Sc 115/85-75