31August2016

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 Dips Metcon Metcon (Time) 5 RFT: 8 Uneven Push-Ups...

30August2016

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 Ups Strength & Skill Deadlift (5 Sets of 5...

29August2016

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 Strength & Skill Thruster (5-3-2-1-1) Metcon Metcon (Time) For Time: 5-4-3-2-1, Muscle Ups...

27August2016

CrossFit Ballwin – CrossFit View Public Whiteboard Warm-up Coaches Challenge: (No Measure) Metcon Walk Like An Egyptian (Time) Perform each of the following movements in succession, starting back at the top of the list and adding the next exercise each round...

26August2016

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 Jog...