30June2016

CrossFit Ballwin – CrossFit View Public Whiteboard Warm-up Warm Up #5 (Row) (No Measure) Complete 2 rounds Row 300m 15/15 x Step Ups 10 x Bent Rows 10 x Push Ups 10 x Hang Cleans 2/2 x Turkish Getup Strength & Skill 15 Minutes to Work on Gymnastic Skills...

29June2016

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 Hold Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20: 400m Run 5 Manmakers...

28June2016

CrossFit Ballwin – CrossFit View Public Whiteboard Warm-up Warm Up # 2 (60 Sec) (No Measure) Perform 60 seconds of each movement, then stretch. Keep movements to a moderate pace. Alternating Step Ups Jump Rope Inchworm Walking Lunge Kettlebell Swing Push Ups Air...

27June2016

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 UpsMobility: 1) Front Rack 2) Single Leg Flexion...

25June2016

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 Hold Metcon Metcon (Time) For Time: Partner WOD Row 1000m 100 Walking Lunges Row 1000m 100 KB Snatch Row...