CrossFit Ballwin – CrossFit

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Sometimes, you have to go full bunny.


1 Minute Active Spidermans

45 Seconds Air Squats

30 Seconds Stiff Legged Deadlifts

1 Minute Push-up to Down Dog

45 Seconds Straight Leg Reach to Air Squat

30 Seconds Elbow Rotations

1 Minute Straight Legged Inchworms

45 Seconds Jumping Air Squats

30 Seconds Hang Power Cleans


Front Rack Stretch: 45 Seconds

Chest Stretch: 45 Seconds

Wrist Stretch: 30 Seconds Each Direction

Strength & Skill

Air Squats:

1. Screw the Feet

2. Move Prep


1. Screw the Hands

2. Move Prep

Power Cleans:

1. Fast Elbows

2. Move Prep


Choose a barbell weight you can cycle for 10-15 reps when fresh.

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles