30JUN2018

CrossFit Ballwin – CrossFit View Public Whiteboard Shannon Moncheski Warm-up General Movements: :30 second easy row :30 second quad stretch :30 second soldier kicks :20 second medium row :20 second active samson :20 second active spidermans :15 second fast row...

29JUN2018

CrossFit Ballwin – CrossFit View Public Whiteboard Jeremy Chacon Warm-up General Movements: :20 seconds jumping jacks 5 Push-ups :20 seconds active spidermans 4 Push-ups :20 seconds active samson 3 Push-ups :20 seconds air squats 2 Push-ups :20 seconds knuckle...

28JUN2018

CrossFit Ballwin – CrossFit View Public Whiteboard Nick Johnson Warm-up 200 Meter Run ————— 25ft Line Drills: Soldier Kicks Quad Stretch Walking Samson Stretch Walking Spidermans Side Lunge Side Shuffle (facing in) Side Shuffle...

27JUN2018

CrossFit Ballwin – CrossFit View Public Whiteboard Erik Morrell Warm-up 200 Meter Jog ———————— 20 Jumping Jacks 10 Air Squats 8 Spidermans (4 each leg) 6 Push-ups **repeat once more ———————— “Barbell Warm-up” • 5 Good Mornings • 5 Back Squats • 5...

26JUN2018

CrossFit Ballwin – CrossFit View Public Whiteboard Megan Pohlman Warm-up General Movement: 5 Rds of Partner Rowling Game 25 Ft Line Drill: Quad Stretch Soldier Kicks (opposite foot to hand) Cradle Stretch Walking Samson Side Lunge Toe Walk Heel Walk Build speed...