31March2017

CrossFit Ballwin – CrossFit Sad there’s no grueling CrossFit Open workout? Don’t worry. Here’s a classic. “Fight Gone Bad” View Public Whiteboard Scott Dougherty Warm-up Warm Up # 8 (Shuttle) (No Measure) **Shuttle Distance Set @ 30...

30March2017

CrossFit Ballwin – CrossFit View Public Whiteboard Working on the “Wave” for Opening Day Warm-up 10 Minute Kettlebell Warm Up (No Measure) Each movement is 60 seconds -Single Side KB Swing (Left) -Lunge (Right) -Clean & Press (Left) -Single Side...

28March2017

CrossFit Ballwin – CrossFit View Public Whiteboard Michael “Big Mike” Young 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...

27March2017

CrossFit Ballwin – CrossFit View Public Whiteboard Elise Ellington-Miller 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. Strength...

25March2017

CrossFit Ballwin – CrossFit View Public Whiteboard Brandon Gillett 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 and Reps) Partner AMRAP 20: 3 Cal Row 3...