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CrossFit Ballwin – CrossFit

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Warm Up # 3 (MLB) (No Measure)

Two Rounds

10 x Air Squats

10 x Alternating Lunges

10 x Alt. Jump Lunges

5 x Jump Squats

10 x Push Ups

5 x Pull Ups

Stretch between rounds.

Strength & Skill

Cal Row Test 2 (5 Rounds for time)

5 Rds, Each for Time (100% effort):

30/25 Calorie Row

-Rest as needed between rds-

**Primary objective is to calibrate the athletes pull to cal ratio technique.

**Secondary objective is to adjust the athletes max exertion to recovery tempo.

**All that being said, it will allows for the athlete to know roughly how hard to go on a Metcon or Open workout without being completely drained.


Metcon (AMRAP – Rounds and Reps)


6 Toe to Bar

10 Med Ball Cleans

Med Ball Weights:

Rx+ 30/20

Rx 20/14

Rx 14/10