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CrossFit Vancouver
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A wall ball is a squat-to-throw movement: you hold a weighted ball at your chest, squat down, then stand and throw it to a target on the wall, catching it on the way down to flow into the next rep. It is a staple HYROX station and a common CrossFit conditioning movement.
A plain-language definition from the CrossFit BC glossary. We explain the term the way a coach would explain it mid-class, then show where it fits in an actual training week.
Standard HYROX wall balls are 6 kg for women and 9 kg for men in the Open division, with heavier loads in Pro. CrossFit classes use a range of weights and scale the target height and load to each athlete.
Use a lighter ball, lower the target height, or reduce the depth of the squat. A coach matches the scaling to your mobility and strength so you keep the intended squat-to-throw pattern.