30NOV2018

CrossFit Ballwin – CrossFit View Public Whiteboard Big Mike making it look easy. Warm-up Farmers & Lumberjacks Game :30 Seconds Light Jog Air Squats Medium Jog Active Samson Quick Jog Active Spiderman Mobility Couch Stretch – 1 Minute Each Leg Overhead...

29NOV2018

CrossFit Ballwin – CrossFit View Public Whiteboard Love, Marriage, Pizza Game Warm-up 200 Meter Jog On Coach: 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 Elbow Rotations 5...

28NOV2018

CrossFit Ballwin – CrossFit View Public Whiteboard Dakota Steed Warm-up Alternating between :20 seconds of a light jog and :20 seconds of active stretching. Quad Stretch Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walking Samson Walking...

27NOV2018

CrossFit Ballwin – CrossFit View Public Whiteboard Megan Pohlman 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...

26NOV2018

CrossFit Ballwin – CrossFit View Public Whiteboard Bring Sally UP! Warm-up 1 Minute Easy Row Active Samson :45 Seconds Medium Row Push-up to Down Dog :30 Seconds Faster Row Air Squats Mobility Couch Stretch – 1 Minute Each Side Ankle Stretch – :30 Seconds Each...