CrossFit Ballwin – CrossFit

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Running Warm-Up

2 Rounds, For Quality

200m Run

:15sec Wall Lean March

6/6 SL Glute Bridge w/pause

10m A-Skips

10m B-Skips

Strength & Skill

Rowing Technique

2 Rounds through

:30sec Arms Only Rowing (the pick drill)

:30sec Arms and Body Rowing, (body hinge and finish with arms)

:30sec Legs and Body Rowing, (leg drive, strong back and lat engagement)

:30sec Half Stroke Strong Finish, (pushing with legs and finish through body)

1:00 Full Stroke (put it all together, legs then body then arms on drive, on recovery arms then body, then legs)


“Jerry” (Time)


For Time

1 mile Run

2,000 meter Row

1 mile Run


Level 2:

For Time

1200 meter Run

1500 meter Row

1200 meter Run


Level 1:

For Time

800 meter Run

1,000 meter Row

800 meter Run


PRVN Recovery Flow

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:3 0 Low Dragon Po se

:30 Twisted Drag on Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstri ng Stretch

After Party

3-4 Sets, For Quality

10/10 Half Kneeling Banded Paloff Press Rotations

10/10 Single Leg Foot Elevated Glute Bridge

15 second extended GHD Supine Hold