CrossFit Ballwin – CrossFit

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Junkyard Dog Warm-Up (No Measure)

*Partner A sits with legs extended and arms out

*Partner B jumps over one arm, then legs, then over the other arm of Partner A. That is 1 rep, complete 10 reps each.

**Partner A gets in a table top position or on all 4’s.

**Partner B jumps over Partner A (that’s 1 rep), then Partner A gets in a Downward Facing Dog position while Partner B crawls under Partner A (that’s rep 2). Each partner does 10 reps.


Teams of 2

For Time:

Buy in: 150 DUs

70/55 Calorie Bike

40 Toes To Bar

50 Thrusters 75/55lbs

60/45 Calorie Bike

30 Toes To Bar

40 Thrusters 95/65lbs

50/35 Calorie Bike

20 Toes To Bar

30 Thrusters 115/85lbs

18/10 Calorie Bike

Buy Out: 30 Burpee Box Jump Overs 24/20 in

M/F group bike: 7 less calories each round than M/M group

Scaling options:

DUs= 2 to 1 single unders

Toe To Bar= knee to chest


Buy in: 200 DUs

Thruster weights:




Buy out:30 burpee bjo 30/24in