28FEB2018

CrossFit Ballwin – CrossFit View Public Whiteboard 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: 100 Double Unders 30 Push Press 20 Hang Squat Clean 80 Double Unders...

27FEB2018

CrossFit Ballwin – CrossFit View Public Whiteboard Warm-up Burgener Warm-Up (No Measure) 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops Strength & Skill Snatch (18...

26FEB2018

CrossFit Ballwin – CrossFit Those wanting to retest 18.1, can do so during todays metcon. View Public Whiteboard “Add Caption Here..” 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...

24FEB2017

CrossFit Ballwin – CrossFit View Public Whiteboard 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...

23FEB2018

CrossFit Ballwin – CrossFit View Public Whiteboard Patrick Hertzel 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...