Join us for Hooverball and a BBQ on June 24th from 11-2 at New Ballwin Park!

CrossFit Ballwin – CrossFit

View Public Whiteboard

Karen Shebik


Warm Up #5 (Row) (No Measure)

Complete 2 rounds

Row 300m

15/15 x Step Ups

10 x Bent Rows

10 x Push Ups

10 x Hang Cleans

2/2 x Turkish Getup

Strength & Skill

Deadlift (Build to a heavy 2 rep)


Metcon (Time)

3 RFT:

600m Run

16 Deadlifts

60 Double Unders

Bar Weights:

Rx+ 315/205

Rx 225/155

Sc Wt: Moderately heavy, but able to rep with good form.