19FEB2019

CrossFit Ballwin – CrossFit View Public Whiteboard The Gillett’s family time. Warm-up 45 Seconds Easy Bike Active Samson Medicine Ball Deadlifts 30 Seconds Moderate Bike Active Spidermans Medicine Ball Front Squats 15 Seconds Fast Bike Push-up to Down Dog...

18FEB2019

CrossFit Ballwin – CrossFit View Public Whiteboard Ben smashing Cupid Clash Warm-up 20 Seconds Around Line of Boxes: Easy Jog Quad Stretch Knee to Chest Straight Leg Kicks 
Side Lunge Moderate Jog Cradle Stretch Active Samson Active Spidermans Push-up to Down...

15FEB2019

CrossFit Ballwin – CrossFit View Public Whiteboard Kareem Aly Warm-up :40 Seconds Easy Row Straight Leg Stretch to Squat* :30 Seconds Moderate Row Air Squats :20 Seconds Faster Row Squat Jumps *Grab under the toes with legs as straight as possible, pull down...

14FEB2019

CrossFit Ballwin – CrossFit View Public Whiteboard Emma Wilhite Warm-up 3 Rounds 30 Seconds: Easy AbMat Sit-ups Push-up to Down Dog Up Dog Cone Game: Place cones in the center of the room with athletes paired up across from each other. Athletes will assume the...

13FEB2019

CrossFit Ballwin – CrossFit View Public Whiteboard Coach Christen, always smiles. Warm-up 30 Seconds Easy Bike Active Samson Moderate Bike Active Spidermans Faster Bike Push-up to Down Dog Barbell Warm-up: 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict...