CrossFit Ballwin – CrossFit

Coach Mark


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

Assault Bike Max Cal (3 Rd Total) (Calories)

Assault Bike Max Cal (3 Rd Total)

– 60 sec to produce max calories

– Rest as needed between rounds

– Add all three rds together


Metcon (Time)

5 RFT:


10 Pull-Ups*

30 ft Bear Crawl

KB Weights:

Rx+ 70/53

Rx 53/35

Sc 44-35/26-18

*Rx+ Chest to Bar