CrossFit Ballwin – CrossFit

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Micheal “Big Mike” Young


40 Seconds

Active Samson

Single Arm Dumbbell Deadlifts

Active Spidermans

Dumbbell Russian Swings

Push-up to Down Dog

Single Arm Dumbbell Strict Presses


Lat Stretch on Post: 45 Seconds Each Side

Dead Hang: 30 Seconds

Strength & Skill

Chest to Bar Pull-Ups:

1. Long Arms

2. Move Prep

Dumbbell Hang Clean & Jerk:

1. Tight Swing

2. Move Prep

Dumbbell Snatch:

1. Tight to the Body

2. Move Prep


1. Forward


All athletes should have at least 90 seconds of rest between rounds. Adjust reps, weights, or variation to accomplish this.

Road Rash (5 Rounds for time)

5 Rounds (On the 5:00):

5 Dumbbell Hang Clean & Jerk (Left Arm) 50/35

5 Dumbbell Hang Clean & Jerk (Right Arm)

10 Alternating Dumbbell Power Snatches 50/35

10 Chest to Bar Pull-ups

15/10 Cal Bike

*Each round counts for time

*Rest time is the time remaining in the round