31DEC2018

CrossFit Ballwin – CrossFit View Public Whiteboard One last gift for 2018…..FRAN!! Warm-up :30 Seconds Side Lunges Active Spidermans Air Squats Active Samson Slow PVC Front Squats Push-up to Down Dog Slow PVC Thrusters Straight Leg Walkouts Banded Walks...

29DEC2018

CrossFit Ballwin – CrossFit View Public Whiteboard Warm-up 1 Minute Easy Bike Active Spidermans Child’s Pose 45 Seconds Moderate Bike Active Samson + Air Squat at Top Up Dog 30 Seconds Faster Bike Push-up to Down Dog Wrist Stretch Barbell Warmup 5 Good Mornings...

28DEC2018

CrossFit Ballwin – CrossFit View Public Whiteboard Join Your CFB Family Tonight at Table Three! Warm-up :30 Seconds Lateral Hops Over PVC Pipe Active Samson PVC Pass Throughs Air Squats PVC Around the Worlds Push-up to Down Dog PVC Overhead Squats Active...

27DEC2018

CrossFit Ballwin – CrossFit View Public Whiteboard Jeremy Chacon Warm-up :30 Seconds Jogging Around Line of Kettlebells: Easy Jog Quad Stretch Knee to Chest Straight Leg Kicks 
Side Lunge Moderate Jog Active Samson Active Spidermans Air Squats Push-up to Down...

26DEC2018

CrossFit Ballwin – CrossFit View Public Whiteboard Becca Brenner Warm-up :30 Seconds Easy Bike Active Spidermans Front Rack Stretch Moderate Bike Active Samson Pigeon Pose + Wrist Stretch (Right Side) Faster Bike Air Squats Pigeon Pose + Wrist Stretch (Left...