Reminder: Don’t forget this Sunday @ 1pm (after Yoga) is the CrossFit Total. You will have 3 attempts to find your 1RM on Press, Squat & Deadlift. Even if you’re not participating, come support your CFB family. Visitors welcome, too.

CrossFit Ballwin – CrossFit

View Public Whiteboard


Warm Up #6 (Run) (No Measure)

Run 2 Laps

15 x Air Squats

10 x Push Ups

5 x Pull Ups

30 sec Hollow Hold
Stretches: Pigeon, Posterior Chain Floss, Pec/Lat


Metcon (AMRAP – Rounds and Reps)


With a Partner Complete a 20 min. AMRAP of:

400m Plate Run (45# / 25#)

40 x Wall Balls (20# / 14#)

40 x Hand Release Push-Ups

**One partner is working with the reps at a time.

**Both partners run, but only one has weight.

Cash Out

Pistols (20 / 20 reps)