30Apr2016

CrossFit Ballwin – CrossFit View Public Whiteboard Metcon Metcon (Time) For Time: 100 Sit Ups 90 Air Squats 80 Ball Slams 70 Double Unders 60 Walking Lunges 50 Wall Balls (20/14) 40 Deadlift (185/135) 30 Burpees 20 Push Press (95/65) 10 Knees To...

29Apr2016

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 HoldMobility: 1) Posterior Chain Floss 2) Banded Bully 3) Rib Mobile Strength & Skill 1:...

28Apr2016

CrossFit Ballwin – CrossFit View Public Whiteboard Warm-up Warm Up #7 (JR- 30 sec) (No Measure) 100 Jumping Jacks High Knees – 30sec Butt Kicks – 30sec Frankenstein Walks – 30sec Hallow Hold – 30sec Back Extensions – 30sec Sit-Ups...

27Apr2016

CrossFit Ballwin – CrossFit View Public Whiteboard Warm-up Warm Up #8 (No Measure) 2 Rounds: 10 Calorie Row 10 Inch Worms 10 Scorpions 10 T-Twist 10 Air SquatsMobility: 1) Single Leg Flexion 2) Pass Throughs 3) Pec/Lat Metcon Metcon (Time) Partner WOD For Time:...

26Apr2016

CrossFit Ballwin – CrossFit View Public Whiteboard Warm-up Warm Up # 1 (Jump Rope) (No Measure) 2 Rounds of: 2 Min. Jump Rope 10 x Slow Deep Air Squats 10 x Slow Strict Press (PVC/Bar) 10 x Lunging Dislocates 10 x Sit UpsMobility: 1) Posterior Chain Floss 2)...