30APR2018

CrossFit Ballwin – CrossFit View Public Whiteboard Brett Wang Warm-up Warm Up # 2 (60 Sec) (No Measure) Perform 60 seconds of each movement, then stretch. Keep movements to a moderate pace. Alternating Step Ups Jump Rope Inchworm Walking Lunge Kettlebell Swing...

28APR2018

CrossFit Ballwin – CrossFit View Public Whiteboard Warm-up Junkyard Dog Warm-Up (No Measure) *Partner A sits with legs extended and arms out *Partner B jumps over one arm, then legs, then over the other arm of Partner A. That is 1 rep, complete 10 reps each....

27APR2018

CrossFit Ballwin – CrossFit View Public Whiteboard 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 Mini Murph Prep (Time) For Time: 800m Run...

26APR2018

CrossFit Ballwin – CrossFit View Public Whiteboard Greg Mathison 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 20 minute EMOM, alternating movements EVEN: Overhead...

25APR2018

CrossFit Ballwin – CrossFit View Public Whiteboard Micheal “Big Mike” Young Warm-up Warm Up #7 (JR- 30 sec) (No Measure) 100 Jumping Jacks High Knees – 30sec Butt Kicks – 30sec Frankenstein Walks – 30sec Hallow Hold – 30sec...