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: Sampson, Banded Bully, Single Leg Flexion

Strength & Skill

High-Hang Clean (5 Sets of 3 Reps)

**If not already, start working on catching the bar in the squat position.


Metcon (5 Rounds for reps)


-Work Capacity-

5 Rounds of 3:00 “On”/1:00 “Off”

200m Run

15 x Wallballs

Max Reps Burpee Box Jumps (24/20) in time remaining.

**Track the reps of BBJ’s for each round & enter into Wodify.

Cash Out

Hello Dollys (150 Reps)