Memorial Week WOD #4

CrossFit Ballwin – CrossFit View Public Whiteboard Major Thomas E. Kennedy Warm-up 2 Rds: 200m Run 20 Soldier Kicks 10 Burpees 10 Box Step-Ups Metcon Specific Warm-Up: Take time to build up to weight & height, according to movement standards. Review...

Memorial Week WOD #3

CrossFit Ballwin – CrossFit View Public Whiteboard Chief Petty Officer Christian Michael Pike Warm-up 25/20 Cal Bike 3 Rds; 5-10-15 Reps Air Squat Pass Throughs Sit-Ups Push-Ups **Dynamic Mobility Metcon Movement Specific: Review Movement Standards &...

Memorial Week #2

CrossFit Ballwin – CrossFit View Public Whiteboard SSgt Timothy Davis Warm-up General Warm-Up (2 Rds) Row 500 Light 10 T-Twist/Scorpions 5 Inch Worms 10 Sampson Lunges 30 ft Crab Walk 30 ft Bear Crawl Metcon Specific Warm-Up: -Review each movement with PVC, then...

Memorial Day Murph

CrossFit Ballwin – CrossFit View Public Whiteboard Navy Lieutenant Michael Murphy Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael...

Murph 2018

CrossFit Ballwin – CrossFit View Public Whiteboard Warm-up Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue,...