WOD

20SEP2018

CrossFit Ballwin – CrossFit View Public Whiteboard Andrew Stitzel Warm-up :30 Seconds Easy Bike Walkouts Medium Bike Knuckle Drags Fast Bike Active Spidermans Barbell Warm-up 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Stiff-Legged Deadlifts... read more

19SEP2018

CrossFit Ballwin – CrossFit View Public Whiteboard Joni Barry Warm-up :30 Seconds Jumping Jacks Active Samson Walkouts Air Squats Active Spidermans Side Lunges Push-up to Down Dog Barbell Warm-up: 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5... read more

18SEP2018

CrossFit Ballwin – CrossFit View Public Whiteboard Warm-up :30 Seconds Slow Row Slow Bike Medium Row Medium Bike Active Spidermans Active Samson Push-up to Down Dog Air Squats Walkouts Barbell Warm-up 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict... read more

17SEP2018

CrossFit Ballwin – CrossFit View Public Whiteboard Scott Hernandez Warm-up Warm Up #6 (Run) (No Measure) Run 2 Laps 15 x Air Squats 10 x Push Ups 5 x Pull Ups 30 sec Hollow Hold Mobility Childs Pose on Box – 1:00 Pigeon Pose on Box – :30 Seconds Each Side... read more

15SEP2018

CrossFit Ballwin – CrossFit View Public Whiteboard Ben Atkinson slingin’ some weight. Warm-up Junkyard Dog Warm-Up (No Measure) *Partner A sits with legs extended and arms out *Partner B jumps over one arm, then legs, then over the other arm of Partner A.... read more

14SEP2018

CrossFit Ballwin – CrossFit View Public Whiteboard Nick Johnson Warm-up 200 Meter Run Line Drills: Quad Stretch Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walking Samson Walking Spidermans Walkouts Toe Walk Heel Walk 3 Air Squats + Broad... read more

13SEP2018

CrossFit Ballwin – CrossFit View Public Whiteboard Justin Fadler Warm-up Active Stretching: Quad Stretch Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walking Samson Walking Spidermans Walkouts 3 Air Squats + Broad Jump High Knees Butt... read more

12SEP2018

CrossFit Ballwin – CrossFit View Public Whiteboard Sangita Aradhyula Warm-up :30 Seconds Slow Bike Slow 10m Shuttle Runs Medium Bike Medium 10m Shuttle Runs Faster Bike Faster 10m Shuttle Runs Barbell Warmup + Active Stretching: 5 Good Mornings 5 Back Squats 10... read more

11SEP2018

CrossFit Ballwin – CrossFit View Public Whiteboard Never Forget. Warm-up Warm Up #5 (Row) (No Measure) Complete 2 rounds Row 300m 20 x Air Squats 10 x Bent Rows 10 x Push Ups 10 x Hang Cleans 2/2 x Turkish Getup Metcon Want to choose a weight for the Bear... read more

10SEP2018

CrossFit Ballwin – CrossFit View Public Whiteboard Patrick Hertzel Warm-up Line Drills: 200 Meter Run Quad Stretch Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walking Samson Walking Spidermans Walkouts 3 Air Squats + Broad Jump High Knees... read more

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