CrossFit Ballwin – CrossFit

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Elise Bakalor


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)


Metcon (Time)

Alternate Rounds with Partner

16 Rounds For Time:

10/8 Cal Row

10 Toes to Bar

10/8 Cal Row

10 Strict Press

*Partner 1 must complete full round before Partner 2 begins


Rx+ 115/85

Rx 95/65

Sc 75/35
Focus on consistent intensity on your turn. Move weight/body and create horsepower.