CrossFit Ballwin – CrossFit

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200 Meter Easy Row with Partner Sampson Stretch

400 Meter Medium Row with Partner Spiderman

200 Meter Easy Row with Partner Inchworm

2 Rounds x 30 Seconds Each:

Glute Bridges

Cossack Squats

Mountain Climbers

Hollow Hold

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats


Front Rack Stretch: 1 Minute

Pec Stretch: 1 Minute Each Side

Calf Stretch on Post: 30 Seconds Each Side


In this team of 2 workout, one athlete is completing as many rounds and reps of the inside work while the other athlete completes a 500m Row

Wrong Turn (AMRAP – Rounds and Reps)

Teams of 2


12 Front Squats (95/65)

9 Lateral Barbell Burpees

6 Pull-ups

*Continuous 500m Row (High Damper Set)

*When teammates switch, one athlete will pick up where the other left off