31May2016

CrossFit Ballwin – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 8 Minute Dynamic MovementMobility: 30 Seconds of Lacrosse Ball: 1) Forearms Foam Roll: 1) Lats 2) Quads Strength & Skill 1a: KB Forward Lunges (3 Sets of 6 Reps Each Side (Rest...

30May2016

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...

28May2016

CrossFit Ballwin – CrossFit View Public Whiteboard Warm-up 30s ea. Sampson 30s ea. Pigeon 400m Partner Medball Run -Lateral pass through out the run 2x Side Walking Plank (length of gym) 10x Push-Ups 20x Air Squats Mobility- 10x Roll Lats (ea. side) 10x Roll...

27May2016

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...

26May2016

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...