31August2017

CrossFit Ballwin – CrossFit View Public Whiteboard Nikki Beitenman Warm-up Warm Up #5 (Row) (No Measure) Complete 2 rounds Row 300m 15/15 x Step Ups 10 x Bent Rows 10 x Push Ups 10 x Hang Cleans 2/2 x Turkish Getup Strength & Skill Increase with warming up...

30August2017

CrossFit Ballwin – CrossFit View Public Whiteboard Melisa and Adelyn Self 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 (Time) For time, in teams of 3: 250m Sled Pull 100 Power...

29August2017

CrossFit Ballwin – CrossFit View Public Whiteboard Justin Fadler 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 Deadlift (13...

28August2017

CrossFit Ballwin – CrossFit View Public Whiteboard Andrew Stitzel 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...

26August2017

CrossFit Ballwin – CrossFit View Public Whiteboard Team Awesomeness! Warm-up Warm Up #5 (Row) (No Measure) Complete 2 rounds Row 300m 15/15 x Step Ups 10 x Bent Rows 10 x Push Ups 10 x Hang Cleans 2/2 x Turkish Getup Metcon Metcon (AMRAP – Rounds and Reps)...