CrossFit Ballwin – CrossFit
Warm-up
30 Seconds
Easy Bike
Down Dog
Moderate Bike
Up Dog
Faster Bike
Musical AbMats
Strength & Skill
AbMat Sit-Ups:
1. Push the Air Out
Double Unders:
1. Elbows Back
2. t’s All in the Wrists
3. Put the Practice In
4. Move Prep
Metcon
Double Header (Time)
Buy-In: 35/25 Cal Bike
50-40-30-20-10:
Double-Unders
AbMat Sit-Ups
Cash-Out: 35/25 Cal Bike