CrossFit Ballwin – CrossFit

View Public Whiteboard

Good to have you back, Chad!


:30 Seconds

Easy Bike

Active Spidermans

Medium Bike

Active Samson

Faster Bike

Push-up to Down Dog

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats


Pigeon Pose – 1 Minute Each Side

Strength & Skill


1. Shins Vertical

Abmat Sit-Ups:

1. Lower Back


1. Pedal


The weight on the barbell should be a load that athletes are capable of completing 25+ repetitions when fresh.

Metcon (Time)

For Time:

50-40-30-20-10: AbMat Sit-Ups

25-20-15-10-5: Deadlifts (155/105)

*20/15 Cal Bike after each round