31AUG2018

CrossFit Ballwin – CrossFit View Public Whiteboard Rob Zarrella Warm-up Run 200 Meters Line Drills: Quad Stretch Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walking Samson Walking Spidermans Walkouts Toe Walk Heel Walk 3 Air Squats +...

30AUG2018

CrossFit Ballwin – CrossFit View Public Whiteboard Warm-up 30 Seconds Active Samson Walkouts Active Spidermans Down Dog with Foot Pedals Air Squats Knuckle Drags Active Dive-bombers Straight Leg Sit-ups “Dumbbell Warm-up” 5 Stiff-Legged Deadlifts 5...

29AUG2018

CrossFit Ballwin – CrossFit View Public Whiteboard Warm-up Run 200 Meters 25 ft. Line Drills: Quad Stretch Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walking Samson Walking Spidermans Walkouts Toe Walk Heel Walk 3 Air Squats + Broad Jump...

28AUG2018

CrossFit Ballwin – CrossFit View Public Whiteboard Derrick Lehman Warm-up :30 Seconds Slow Row Active Samson Medium Row Active Spidermans Faster Row Push-up to Down Dog 10 Repetitions: Air Squats Medicine Ball Deadlifts Medicine Ball Squats Barbell Warm-up: 5...

27AUG2018

CrossFit Ballwin – CrossFit View Public Whiteboard Come prepared to work today. 🙂 Warm-up 200 Meter Run :30 Active Spidermans 5 Good Mornings 5 Back Squats 5 Elbow Rotations :30 PVC Passthroughs 5 Strict Press 5 Overhead Squats 5 Snatch Grip Deadlifts :30...