31stOctober2016

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...

29October2016

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 The Dusty Eric (Time) 4 Rounds for Time:...

28October2016

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...

27October2016

CrossFit Ballwin – CrossFit View Public Whiteboard Warm-up Coaches Challenge: (No Measure) Strength & Skill Kipping Metcon Metcon (Time) 5 RFT: 15 DB Push Press (50/35) 3 Bear Crawl To Wall and Back 30...

26October2016

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 Squats Strength & Skill 1000m Row (Time) Max Effort 1000m Row Metcon Metcon (Time) For Time:...