CrossFit Ballwin – CrossFit


View Public Whiteboard

Michael Beitenman


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

Choose the skill level you’re at & smash it.

Lvl 1: Inverted Ring Rows (5 sets of MR )

Lvl 2: Pull-ups (5 sets of MR)

Lvl 3: Weighted Pull-ups (5 sets of 5 reps (wt. increasing))


Metcon (Time)

6 RFT:

4 Box Jumps

8 Deadlifts

**EMOM 2 Wall Walks (scale movement to single or box, if stuck w/ no time between EMOM)

Box Height:

Rx+ 36″/30″

Rx 30″/24″

Sc Ht- Should be challenging but achievable.

Deadlifts Weight:

Rx+ 315/205

Rx 245/165

Sc Wt- Reps of 8 should be moderately difficult.