CrossFit Ballwin – CrossFit

Shane Briscuso


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.


Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″

Strength & Skill

ODD: Evil Wheel (7-10 Reps Every ODD minutes )

Start position consist of supported knees to ground. Movement is a barbell roll out to a plank position and recover.

EVEN: Supinated Grip Barbell Rows (6-8 Rep every EVEN minutes )


Musical Squats (Weight)

Annotate the weight used & reps missed in the comments.