CrossFit Ballwin – CrossFit

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“Don’t judge each day by the harvest you reap, but rather by the seeds you plant.”


45 Seconds

Easy Bike

Active Spidermans

30 Seconds

Moderate Bike

Mountain Climbers

15 Seconds

Fast Bike


*Alternating between bike and bodyweight movement with a buddy

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats


Banded Hamstring Stretch: 45 Seconds Each Side

Banded Cross Body Stretch: 45 Seconds Each Side

Strength & Skill


1. Leg Drive

2. Move Prep

Bar Facing Burpees:

1. Toes & Belly

2. Move Prep


1. Hips Above Knees

2. Shrug Down

3. Move Prep


Choosing a weight we could do 21+ unbroken when fresh. Should be able to go unbroken on all rounds.

Face Off (1 Rounds for time)

5 Rounds, On the 4:00:

9 Deadlifts (225/155)

12 Barbell-Facing Burpees

15/12 Cal Bike
Record all 5 scores. Lowest time is final score.