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CrossFit Ballwin – CrossFit

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10 Minute Kettlebell Warm Up (No Measure)

Each movement is 60 seconds

-Single Side KB Swing (Left)

-Lunge (Right)

-Clean & Press (Left)

-Single Side KB Swing (Right)

-Lunge (Left)

-Clean & Press (Right)

-Turkish Getup (Left)

-Figure 8’s (Front Pass)

-Turkish Getup (Right)

-Figure 8’s (Back Pass)
Stretches: Couch Stretch, Anchored T-Spine, 10 x Squat Hold Dislocates

Strength & Skill

1: Single Arm Dumbell Press (4 Rds. of 6-8 reps each side)


Pull-ups (4 Rds of Max Rep. / Technique)

Metcon (AMRAP – Reps)


9 Min. AMRAP of:

-Bear Complex (95#/65#)

**Bear Complex: 1 Rep= 5 Movements

1.) Power Clean

2.) Front Squat

3.) Push Press

4.) Back Squat

5.) Push Press

Cash Out

Choose one mobility drill from Pressing & one from Running charts.