CrossFit Ballwin – CrossFit

View Public Whiteboard

Good luck to the teams competing this Saturday!


Junkyard Dog Warm-Up (No Measure)

*Partner A sits with legs extended and arms out

*Partner B jumps over one arm, then legs, then over the other arm of Partner A. That is 1 rep, complete 10 reps each.

**Partner A gets in a table top position or on all 4’s.

**Partner B jumps over Partner A (that’s 1 rep), then Partner A gets in a Downward Facing Dog position while Partner B crawls under Partner A (that’s rep 2). Each partner does 10 reps.


Metcon (Time)

Partner WOD for time:

100 single arm DB Push Press

800m Farmers Carry

80 DB Front Squats

800m Farmers Carry

60 DB Deadlifts

DB Weights: 50lbs/35lbs

*Partition reps as needed, but only one partner working at a time.