09November2016

CrossFit Ballwin – CrossFit View Public Whiteboard Warm-up Coaches Challenge: (No Measure) Metcon Metcon (4 Rounds for reps) 4 Rounds: Fight Gone Bad Style 1 min DB Snatches (hang) and must alternate arms, 50/30 1 min DU 1 min ohwl, 25/15 1 min sit ups 1 min...

08November2016

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...

07November2016

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 Strength & Skill Overhead Squat...

05November2016

CrossFit Ballwin – CrossFit View Public Whiteboard Warm-up Coaches Challenge: (No Measure) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 25: Partner WOD Partner A – 400m Run Partner B – 10 Box Jumps (24/20) 10 Push Press (95/65) 10 Toes To Bar...

04November2016

CrossFit Ballwin – CrossFit View Public Whiteboard Warm-up Coaches Challenge: (No Measure) Metcon Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15...