31January2017

CrossFit Ballwin – CrossFit View Public Whiteboard Melisa Self 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 Deficit Deadlift (1-2″) (5 Sets of 6 Reps) Metcon Metcon...

30January2017

CrossFit Ballwin – CrossFit View Public Whiteboard Warm-up Warm Up # 1 (Jump Rope) (No Measure) 2 Rounds of: 2 Min. Jump Rope 10 x Slow Deep Air Squats 10 x Slow Strict Press (PVC/Bar) 10 x Lunging Dislocates 10 x Sit Ups Strength & Skill Front Squat (15...

28January2017

CrossFit Ballwin – CrossFit View Public Whiteboard Chloe Campbell Warm-up Warm Up # 4 (Step Ups) (No Measure) 20/20 x Step Ups 3/3 x Turkish Get Ups 20 x Kettlebell Swings 10 x Push Ups Metcon Metcon (AMRAP – Rounds) Partner WOD: AMRAP 20 Dice of Death 1 =...

27January2017

CrossFit Ballwin – CrossFit View Public Whiteboard Joshua Petersmith Warm-up Warm Up #8 (No Measure) 2 Rounds: 10 Calorie Row 10 Inch Worms 10 Scorpions 10 T-Twist 10 Air Squats Metcon Metcon (Time) 21-15-9: Wallballs (20/14#) Pull-ups Thrusters (95/65#) Box...

26January2017

CrossFit Ballwin – CrossFit View Public Whiteboard Elise Bakalor 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 Alternate...