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


“Half Time” (5 Rounds for reps)

In teams of two:

– Spend 6 minutes for each movement

– Alternate working partner every 30 seconds

– Strategize the movement order, but must complete the full 6 minutes before moving right into the next movement


Toes to Bar

Wall Balls (20/14)

Calorie Bike

Box Jump Overs (24/20)

*Partner A works, Partner B rest…after 30 seconds switch