Blackout Week! No preparing, No WOD hopping…..Just show up and train. CrossFit is about being able to do any physical task at any time. **Post results on the whiteboards and they will be entered into performance. Social media: #crossfitballwin

CrossFit Ballwin – CrossFit

View Public Whiteboard


Warm Up # 4 (Step Ups) (No Measure)

20/20 x Step Ups

3/3 x Turkish Get Ups

20 x Kettlebell Swings

10 x Push Ups
Stretches: Interior/Exterior Hip Mobile, Sink Mobilization, Elevated Pigeon

Strength & Skill

Back Squat (7-7-7-3-3-3)

**Immediately following every set of Back Squats, perform 3x Box Jumps at height choice.


Metcon (Time)


Complete for Time:

100 x Double Unders

25m Farmer Walks (55# / 35#)

75 x Double Unders

50m Farmer Walks

50 x Double Unders

75m Farmer Walks

25 x Double Unders

100m Farmer Walks

Cash Out

10 – 15 minutes Mobility Drills