28February2017

CrossFit Ballwin – CrossFit View Public Whiteboard Needs to work on a better catch 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 Halting Snatch Grip Deadlift (5 Sets of 4 Reps...

27February2017

CrossFit Ballwin – CrossFit View Public Whiteboard Chris Steevens – 17.1 Daze 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 &...

25February2017

CrossFit Ballwin – CrossFit View Public Whiteboard Linda Boman 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 Metcon Metcon (Time) Teams...

24February2017

CrossFit Ballwin – CrossFit View Public Whiteboard Just Have Fun. Warm-up Warm Up # 3 (MLB) (No Measure) Two Rounds 10 x Air Squats 10 x Alternating Lunges 10 x Alt. Jump Lunges 5 x Jump Squats 10 x Push Ups 5 x Pull Ups Stretch between rounds. Metcon CrossFit...

23February2017

CrossFit Ballwin – CrossFit View Public Whiteboard Chad Miller 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...