CrossFit Ballwin – CrossFit

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Warm-up (No Measure)

Movement Specific Warmup:


200 meter run

1 minute easy pace bike

200 meter run

45 seconds moderate pace bike

200 meter run

30 seconds fast paced bike


10 Front Squats

5 Strict Press

10 Push Press

10 Thrusters

Ring Pushups:

10 Regular Pushup

30 seconds Ring Hold

5 slow and controlled Ring Pushups

COE (Time)

Teams of Two

Buy in- 1 mile run


10 Rounds For Time

10 Thrusters 95/65lbs

10 Ring Pushups

Buy Out- 150/100 Calorie Bike

*If you would like to know the story of COE search COE HERO WOD to read full story.


Thruster: a weight that you can do 10 reps unbroken when fresh.

Ring Pushups: regular pushups, box pushups.