31May2017

CrossFit Ballwin – CrossFit View Public Whiteboard “Leadership is the sum of those qualities of intellect, human understanding, and moral character that enables a person to inspire and control a group of people successfully.” -John A. Lejeune Warm-up...

30May2017

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

Murph

CrossFit Ballwin – CrossFit View Public Whiteboard Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was...

27May2017

CrossFit Ballwin – CrossFit View Public Whiteboard Josie Portell 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 (5 Rounds for time) Divide class into 3 teams: 5 Timed Rounds of Sled...

26May2017

CrossFit Ballwin – CrossFit View Public Whiteboard Nikki Beitenman 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 KB Swing (Right) -Lunge (Left)...