CrossFit Ballwin – CrossFit

View Public Whiteboard

Elise Bakalor


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.

Strength & Skill

PRIM: High Hang Clean Complex (7 sets of 1 rep)

High Hang to Power Clean + High Hang to Full Clean (squat)


Metcon (AMRAP – Rounds and Reps)

Partner 18 AMRAP:

10 DB G2OH

250m Farmer Carry

20 T2B

DB Weights:

Rx+ 65/45

Rx 50/35

Sc Moderate weight, able to rep 6-8 unbroken

*DB G2OH & Farmer Carry are performed with 2 DBs