CrossFit Ballwin – CrossFit

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Warm-up (No Measure)

Movement Specific Warmup:

Box Jump & Row Warmup-

1 minute easy pace row

(other partner box step ups)

45 seconds moderate pace row

(other partner lateral box step ups)

30 seconds fast paced row

(other partner box jump overs)

Wallwalk Warmup-

10 inchworms

20 shoulder taps

10 up and down dog

20 second handstand hold (scaled on box pike)

3 Wall Walks (scaled box walks)

Barbell Warmup-

5 good mornings

5 backsquats

5 strict press

5 romanian deadlifts

5 elbow rotations

5 hang clean pulls

5 high hang clean pulls

5 hang muscle cleans

5 hang power cleans

5 hang squat cleans


Teams of 2

30 Minute Clock


Buy in: 800 Meter Medball Run (20/14lbs)

10 Box Jump Over (24/20in)

3 Wallwalks

*partners alternate full rounds


Buy in: 800 Meter Meball Run (20/14lbs)

20/15 Calorie Row

4-8-12….Hang Squat Clean (115/85lbs)

*partners break up reps as needed

** for both workouts partner not working must hold a plank position while the other partner is working besides the run.