CrossFit Ballwin – CrossFit

PathWeigh in Progress


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.


Metcon (10 Rounds for weight)

10 Rds of Work Capacity:

3 minutes work, followed by 2 minutes of rest.

In teams of 3, move as much weight as possible in 50 ft interval lengths. One athlete moving at a time in “Relay Style”. Weight stacks will be comprised between 45 & 25 pound plates.

**Multiple plates may be carried, but if dropped in transit, a 5 burpee team penalty will be completed at that time.

**All stacks must be completely moved, before moving back to original starting point.

The goal of this Metcon is to bring it back to the basics.

“No aspect of functional movements is more important than their capacity to move large loads over long distances, and to do so quickly.” -Coach Greg Glassman