CrossFit Ballwin – CrossFit

5:15pm Express Class, start warming up as soon as you arrive. Do not be late for the Express Class, you will have to wait for the 6pm. Thank you.

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Carolyn Johnson


Warm Up # 3 (MLB) (No Measure)

Two Rounds

10 x Air Squats

10 x Alternating Lunges

10 x Alt. Jump Lunges

5 x Jump Squats

10 x Push Ups

5 x Pull Ups

Stretch between rounds.

Strength & Skill

Use time to find the proper height for box jumps in the Metcon. Go a little higher than normal & take a little time between jumps.

Front Squat (12 Min., Build to heavy 3 rep)


Metcon (5 Rounds for calories)

5 Rds of 3 min:

10 Front Squats

10 Box Jump

Row for max calories

**Rest 3 minutes between rounds.


Rx+ 185/125

Rx 155/105

Sc Heavy but doable

Box Heights:

Rx+ 36/30

Rx 30/24

Scale 20/10 or Step-Ups to 20