“No More Turkey”

CrossFit Ballwin – CrossFit View Public Whiteboard Warm-up 10 Minute Kettlebell Warm Up (No Measure) Each movement is 60 seconds -Single Side KB Swing (Left) -Lunge (Right) -Clean & Press (Left) -Single Side KB Swing (Right) -Lunge (Left) -Clean &...

Hammer

CrossFit Ballwin – CrossFit View Public Whiteboard Warm-up The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups DipsStretches: Rib Mobile, Floor Sweep, 60 sec 3rd...

“Leftovers”

CrossFit Ballwin – CrossFit View Public Whiteboard Warm-up Warm Up # 8 (Shuttle) (No Measure) **Shuttle Distance Set @ 30 ft. **Reps are down & back. 3 x Light Jog 2 x Crossover 1 x Walking Lunge 1 x Crocodile Walk 1 x Inch Worm 2 x Crossover 3 x Light...

“Shaken Not Stirred”

CrossFit Ballwin – CrossFit View Public Whiteboard Warm-up Barbell Complex (light weight) (No Measure) 2 Rounds 2 Cycles w/ 6 Reps of: -Deadlift -Bent Row -Hang Clean -Front Squat -Push Press -Back Squat -Push UpsStretches: Coach Direction based on Individuals...

“Walk like an Egyptian”

CrossFit Ballwin – CrossFit View Public Whiteboard Warm-up Warm Up #6 (Run) (No Measure) Run 2 Laps 15 x Air Squats 10 x Push Ups 5 x Pull Ups 30 sec Hollow HoldStretches: Classic Post. Floss, Instep, Sampson Metcon Metcon (Time) “Walk like an...