CrossFit Ballwin – CrossFit

Today you will need as much time as possible for a proper CrossFit Total. Come ready to lift. Show up early & start warming up. You will have 15-20 min for each lift (Overhead Press, Back Squat, & Deadlift). If you chose not to participate in the CFT, you may complete the Metcon.

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Anne Abbenhaus

The CrossFit Total (Total Weight)

Best out of 3 attempts each for a combined total score.


Metcon (Time)

Complete for the total time:

1000m Row


2 Mile Bike


500m Row


1 Mile Bike

*Complete each segment quickly as possible, then Rest as needed between rounds.

*Add total time together for score.