31JAN2019

CrossFit Ballwin – CrossFit View Public Whiteboard K. Hard Warm-up 30 Seconds Lateral Hops Over Rope Slow Air Squats Easy Single Unders Deep Side Lunges Higher Single Unders Active Spidermans Double Dumbbell Warm-up (With Light Set) 5 Dumbbell Deadlifts 5 Hang...

30JAN2019

CrossFit Ballwin – CrossFit View Public Whiteboard Randy Warm-up 1 Minute PVC Straight Legs Swings* Active Samsons 45 Seconds PVC Pass Throughs Mountain Climbers 30 Seconds PVC Overhead Squats Walkouts *30 Seconds Right Leg Swings, 30 Seconds Left Leg Swings...

29JAN2019

CrossFit Ballwin – CrossFit View Public Whiteboard Ashwini Raghvan Warm-up 30 Seconds Easy Row Active Samson Counterbalance Plate Squats (Press Plate Away During Squat) Moderate Row Active Spidermans Plate Ground to Overhead Faster Row Push-up to Down Dog...

28JAN2019

CrossFit Ballwin – CrossFit View Public Whiteboard Beth Williams Warm-up Bike Game with Burpee Penalty AMRAP 4: 4 Calorie Bike 8 Air Squats Roll Ball to Target Barbell Warm-up: 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged...

26JAN2019

CrossFit Ballwin – CrossFit View Public Whiteboard John Henderson 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 Kettlebell...