Join Coach Christen on Thursdays at 5:15 for her Go and Flow class.

CrossFit Ballwin – CrossFit

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30 Seconds

Group Synchro Row @ 24 Strokes Per Minute

Active Spidermans

Group Synchro Row @ 26 Strokes Per Minute

Samson + Air Squat

Group Synchro Row @ 28 Strokes Per Minute

Active Divebombers

Group Synchro Row @ 30 Strokes Per Minute

Slow Air Squats

Dumbbell Warmup

Each Arm with Light Dumbbell:

5 Deadlifts

5 Russian Swings

5 Hang Power Cleans

5 Front Squats

5 Strict Press


Dumbbell Ankle Stretch: 1 Minute Each Side

Medicine Ball Squat Hold: 1 Minute

Strength & Skill


1. Rhythm

Wall Balls:

1. Pausing Wall Balls

2. Move Prep

Dumbbell Power Snatches:

1. Pull Under

2. Move Prep


Choose a dumbbell snatch weight that allows you to complete the rounds of 30 and 20 in 2 sets

Halftime (Time)


Dumbell Power Snatch (50/35)

Wallballs (20/14)

Directly Into…



Calorie Row
*Alternate arms every rep on the dumbbell power snatches, with both heads of the dumbbell touching the ground


Females: 9-15-21 Calories