CrossFit Ballwin – CrossFit

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30 Seconds

Easy Row

Plate Hops

Moderate Row

Plate Counterbalance Squats

Faster Row

Plate Front Raise to Overhead

30 Seconds

Glute Bridges

Single Leg Glute Bridges (30s Each Side)

Glute Bridge Walkouts

Jumping Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats


Couch Stretch: 1 Minute Each Side

Front Rack Stretch: 1 Minute

Strength & Skill


1. Driving

2. Resetting


1. Driving

2. Resetting

3. Move Prep


Thruster (Build to Heavy Single)


*This should be a moderate thruster weight that can be completed in 1-2 sets each round

*Go slightly heavier that what you are use too

Blitzen (Time)

5 Rounds:

20/15 Calorie Row

10 Thrusters (115/85)

After Party

Bike Recovery

3 Rounds (12 Minutes Total):

3 Minutes Light

1 Minute Moderate