CrossFit Ballwin – CrossFit

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Easy Bike

Single Unders

Glute Bridges


Moderate Bike

High Single Unders

Single Leg Glute Bridges (Each Side)

30 Seconds

Fast Bike

Fast Single Unders

Glute Bridge Walkouts*

*From a Glute Bridge, Walk Each Foot 4 Steps Out and 4 Steps In


5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Strength & Skill

Bike, Double Unders, & Deadlifts

1. Grip

2. Move Prep


It is best to plan out your deadlift weights ahead of time to take away any thinking during your rest period. A good place to start and build from may be around 60% of your 1RM deadlift

Double Dare (5 Rounds for weight)

On the 4:00 x 5 Rounds:

25/20 Cal Bike

50 Double Unders

5 Deadlifts*

*Build in Deadlift Weight

After Party

Cool Down

Hamstring Foam Roll: 1 Minute Each Side

Calf Foam Roll: 1 Minute Each Side

Quad Foam Roll: 1 Minute Each Side