28FEB2019

CrossFit Ballwin – CrossFit View Public Whiteboard “Excitement comes from the achievement. Fulfillment comes from the journey.” Warm-up 30 Seconds Easy Shuttle Runs Quad Stretch Knee to Chest Solider Kicks Shuttle Runs Knuckle Drags Side Lunge Cradle Stretch...

27FEB2019

CrossFit Ballwin – CrossFit View Public Whiteboard “If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.” – Michelangelo Warm-up 30 Seconds Jumping Jacks Air Squats PVC Pass Throughs Lateral Hops Over Bar Active Samson...

26FEB2019

CrossFit Ballwin – CrossFit View Public Whiteboard “Don’t judge each day by the harvest you reap, but rather by the seeds you plant.” Warm-up 45 Seconds Easy Bike Active Spidermans 30 Seconds Moderate Bike Mountain Climbers 15 Seconds Fast Bike Burpees...

25FEB2019

CrossFit Ballwin – CrossFit View Public Whiteboard Surround yourself with people that want to be better than yesterday. Warm-up 1 Minute Easy Row Active Samson Squats to Medicine Ball (Air Squats for Those Doing “This One”) 45 Seconds Moderate Row...

23FEB2019

CrossFit Ballwin – CrossFit View Public Whiteboard Trouble Warm-up Warm Up #7 (JR- 30 sec) (No Measure) 100 Jumping Jacks High Knees – 30sec Butt Kicks – 30sec Frankenstein Walks – 30sec Hallow Hold – 30sec Back Extensions – 30sec...