30June2017

CrossFit Ballwin – CrossFit View Public Whiteboard Yeah, “Partner WOD”. 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 Strength & Skill Hang Power Snatch (5 sets of 3 reps)...

29June2017

CrossFit Ballwin – CrossFit View Public Whiteboard Morgan Barker 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 400m Walking...

28June2017

CrossFit Ballwin – CrossFit View Public Whiteboard Hooverball 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 & Skill...

27June2017

CrossFit Ballwin – CrossFit View Public Whiteboard Alexa Joly 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 x...

26June2017

CrossFit Ballwin – CrossFit View Public Whiteboard Justin Fadler 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)...