30September2016

CrossFit Ballwin – CrossFit View Public Whiteboard Warm-up Karen, you are the definition of what a strong women is; both physically and mentally. Coaches Challenge: (No Measure) Metcon Metcon (Time) 7 RFT: 7 Back Squats (135/95) 7 Burpee Box Jumps (24/20) 7 KBS...

29September2016

CrossFit Ballwin – CrossFit View Public Whiteboard Warm-up Rayaan, despite you sometimes being late to class, you are a joy to have in class. Keep putting in the work. The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds)...

28September2016

CrossFit Ballwin – CrossFit View Public Whiteboard Warm-up Jim, thank you for consistently showing up and working hard. Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands...

27September2016

CrossFit Ballwin – CrossFit View Public Whiteboard Jeff, you are the man. Thank you for constantly having a smile on your face. 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...

26September2016

CrossFit Ballwin – CrossFit View Public Whiteboard Warm-up Adam, keep up the hard work. Thank you for enjoying 80’s dance music just as much as me. You are a true joy to have in class. Warm Up # 8 (Shuttle) (No Measure) **Shuttle Distance Set @ 30 ft....