29April2017

CrossFit Ballwin – CrossFit View Public Whiteboard Coach Zach Huse 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...

28April2017

CrossFit Ballwin – CrossFit Today you will need as much time as possible for a proper CrossFit Total. Come ready to lift. Show up early & start warming up. You will have 15-20 min for each lift (Overhead Press, Back Squat, & Deadlift). If you chose not...

27April2017

CrossFit Ballwin – CrossFit View Public Whiteboard Dave Lauter 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 Metcon Metcon (Time) For Time 400m Backwards Run 40 OHKBS 30 Burpees 20 Ring Dips 10 KB...

25April2017

CrossFit Ballwin – CrossFit 5:15pm Express Class, start warming up as soon as you arrive. Do not be late for the Express Class, you will have to wait for the 6pm. Thank you. View Public Whiteboard Carolyn Johnson Warm-up Warm Up # 3 (MLB) (No Measure) Two Rounds...

24April2017

CrossFit Ballwin – CrossFit View Public Whiteboard Individually we are one drop, together we are an ocean. -Ryunosuke Satoro Warm-up Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4....