Don’t forget: Get some Yoga on Sunday @ 11am. All Classes on Monday are Cancelled, except the Memorial Day Special 10am Class.

CrossFit Ballwin – CrossFit

View Public Whiteboard


Warm Up # 8 (Shuttle) (No Measure)

**Shuttle Distance Set @ 30 ft.

**Reps are down & back.

3 x Light Jog

2 x Crossover

1 x Walking Lunge

1 x Crocodile Walk

1 x Inch Worm

2 x Crossover

3 x Light Jog
Stretches: Sink Mobile, T-Twist/Scorpion, Floor Sweep


Dobogai (Time)

Seven rounds for time of:

8 Muscle-ups

22 yard Farmer carry, 50# dumbbells
In honor of U.S. Army Captain Derek A. Dobogai, 26, of Fond Du Lac, Wisconsin, died on August 22, 2007
To learn more about Dobogai click here
**All progressions for athletes will vary depending on skill level. See a coach for direction.