30NOV2017

CrossFit Ballwin – CrossFit Chris Steevens 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. Metcon Metcon (Time) Complete for Time:...

29NOV2017

CrossFit Ballwin – CrossFit Mary Hardy 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 15 Minutes to Work on Gymnastic Skills Metcon Metcon (Time) 15-12-9-6-3 reps for...

28NOV2017

CrossFit Ballwin – CrossFit Trevor “Not Travis” Kimm Warm-up Warm Up #8 (No Measure) 2 Rounds: 10 Calorie Row 10 Inch Worms 10 Scorpions 10 T-Twist 10 Air Squats Strength & Skill 16 EMOM EVEN: Snatch Pull + Power Snatch (1 Complex, Every EVEN...

27NOV2017

CrossFit Ballwin – CrossFit Sarah & Nick Johnson 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 Light...

25NOV2017

CrossFit Ballwin – CrossFit Dan Gieseler 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 Light Jog Metcon...