CrossFit Ballwin – CrossFit

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Barbell Complex (light weight) (No Measure)

2 Rounds

2 Cycles w/ 6 Reps of:


-Bent Row

-Hang Clean

-Front Squat

-Push Press

-Back Squat

-Push Ups
Stretches: Band Pull, Couch Stretch, Elevated Pigeon

Strength & Skill

Halting Clean Deadlift (5 Sets of 3 Reps (Tempo 3-1-2-0))

This movement focuses on the bar following the body in a smooth transition all the way to the hip. The upper torso will remain over the bar pushing it into the hips. Once completely up to the hips, return to the ground.
Tempo: 2 sec. Lift, 1 sec. Hold @ Top, 3 sec. Lowering, 0 sec. @ Bottom


Metcon (AMRAP – Rounds and Reps)


Climb the Ladder for 10 Minutes:

3 Calorie Row, 3 Hand-Release Pushups

6 Calorie Row, 6 Hand-Release Pushups

9 Calorie Row, 9 Hand-Release Pushups

**Continue pattern until the 10 minute mark.

**Rx+ : Assault Bike


90/45/45 Plank (2 Rds)

90 sec. Front

45 sec. Left

45 sec. Right