Join us for our Daddy and Me WOD on Father’s Day at 8:30AM

CrossFit Ballwin – CrossFit

View Public Whiteboard

Devon Self


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: 7 sets of 3-5 Strict Pull-Ups; full extension

ODD minutes: 7 sets of 3 reps; increasing height

EVEN: Pull-ups (7 sets 3-5 strict reps)

ODD: Max Height Box Jump (Distance)

Max Height Box Jump
7 sets of 3 reps, increasing height


Metcon (Time)

For total time:

Buy-In: 800m Run

60 second Rest

21-15-9 reps


Ring Dips

Bar Weight:

Rx+ 315/205

Rx 250/170

Sc Wt: Moderately heavy, but able to rep & maintain good form.