31OCT2018

CrossFit Ballwin – CrossFit View Public Whiteboard Ben Atkinson Warm-up :30 Seconds Active Spidermans PVC Pass Throughs Active Samson PVC Pass Throughs (Slightly More Narrow) Push-up to Down Dog Slow PVC Overhead Squats Modified Barbell Warm-up: 5 Good Mornings...

30OCT2018

CrossFit Ballwin – CrossFit View Public Whiteboard Brandon Gillett Warm-up Bike Warm-up: :45 Easy :30 Medium :15 Hard :30 Seconds Active Spidermans Cossack Squats Active Samson Air Squats Push-up to Down Dog Banded Side Shuffles Pausing Banded Air Squats Barbell...

29OCT2018

CrossFit Ballwin – CrossFit View Public Whiteboard Sweaty Jeremy Warm-up 30 Seconds Rotating with a partner through couplets Slow Row Slow Shuttle Run Medium Row Medium Shuttle Run Faster Row Faster Shuttle Run :30 Seconds Individually Active Spidermans Air...

27OCT2018

CrossFit Ballwin – CrossFit View Public Whiteboard Karen Shanker Warm-up Warm Up # 8 (Shuttle) (No Measure) **Shuttle Distance Set @ 30 ft. **Reps are down & back. 3 x Light Jog 2 x Crossover 1 x Walking Lunge 1 x Crocodile Walk 1 x Inch Worm 2 x Crossover...

26OCT2018

CrossFit Ballwin – CrossFit View Public Whiteboard Hang in there. It’s Friday. Warm-up PVC Game Barbell Warm-up: 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Stiff-Legged Deadlifts 5 Front Squats Mobility Pigeon Pose on Box – 1:00 Each...