31JUL2018

CrossFit Ballwin – CrossFit View Public Whiteboard Nick Johnson Warm-up Alternating :20 sec light jog, then :20 sec line drill: Quad Stretch Knee to Chest Solider Kicks Cradle Stretch Side Lunge Walking Samson Walking Spiderman 3 Air Squats + Broad Jump Toe Walk...

30JUL2018

CrossFit Ballwin – CrossFit View Public Whiteboard Kelly Johansen Warm-up Three partners rotating through three stations (Bike, Active Stretching, Mobility) 1 Minute: Easy Bike Active Spidermans Front Rack Stretch 45 Seconds: Medium Bike Active Samson Squat Hold...

28JUL2018

CrossFit Ballwin – CrossFit View Public Whiteboard Aaron & Andrew 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...

27JUL2018

CrossFit Ballwin – CrossFit View Public Whiteboard Warm-up :30 Seconds – :20 Seconds – :10 Seconds 30 seconds through all movements, then 20 seconds, then 10 seconds. 
 Active Spidermans
 Active Samson
 Push-up to Down Dog
 Air Squats
 Knuckle Drags
 Walkouts...

26JUL2018

CrossFit Ballwin – CrossFit View Public Whiteboard Karen Shebik Warm-up 200 Meter Run 100 ft. Crab Walk 100 ft. Straight Leg Bear Crawl then… 5 Walkouts, 10 Active Spidermans with T-Rotation 4 Walkouts, 8 Active Spidermans with T-Rotation 3 Walkouts, 6...