CrossFit Ballwin – CrossFit

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Warm Up # 2 (60 Sec) (No Measure)

Perform 60 seconds of each movement, then stretch. Keep movements to a moderate pace.

Alternating Step Ups

Jump Rope


Walking Lunge

Kettlebell Swing

Push Ups

Air Squats

Jump Rope


1 Lap Run

Strength & Skill

Choose Primary Movement 1 or 2, depending on how you like to Jerk it. (get your mind out of the gutter)

Prim1: Split Jerk (5 sets of 3 reps)

Prim2: Push Jerk (5 sets of 3 reps)

Acc: Handstand Push-ups (5 Sets of 4-6 reps)


Metcon (Time)

For Time:

Calorie Row

200-M / 150-F