WOD

17JAN2019

CrossFit Ballwin – CrossFit View Public Whiteboard Tish Hanna Warm-up :30 Seconds Active Samson Flutter Kicks Good Mornings Back Squats Push-up to Down Dog Hollow Hold Elbows Rotations Strict Presses Active Spidermans Push-up Plank Hold Stiff Legged Deadlifts... read more

16JAN2019

CrossFit Ballwin – CrossFit View Public Whiteboard Ryan Schneider Warm-up 40 Seconds : 20 Seconds Active Samson : Medicine Ball Deadlifts Active Spidermans : Squats to Medicine Ball Push-up to Down Dog : Med Ball Ground to Overhead Air Squats : Medicine Ball... read more

15JAN2019

CrossFit Ballwin – CrossFit View Public Whiteboard Emily Emerson Warm-up :30 Seconds Knuckle Drags Active Spidermans Active Samson Push-up to Down Dog Air Squats Pizza Tag Modified Barbell Warm-up: 5 Stiff-Legged Deadlifts 5 Hang Power Cleans 5 Front Squats 5... read more

14JAN2019

CrossFit Ballwin – CrossFit View Public Whiteboard Kishore Katabathuni Warm-up 1 Minute Easy Row PVC Pass Through 45 Seconds Moderate Row Push-up to Down Dog 30 Seconds Faster Row PVC Overhead Squats Modified Barbell Warm-up: 5 Good Mornings 5 Back Squats 5... read more

12JAN2019

CrossFit Ballwin – CrossFit View Public Whiteboard Tour De Ballwin Warm-up Warm Up # 8 (Shuttle) (No Measure) **Shuttle Distance Set @ 30 ft. **Reps are down & back. 3 x Light Jog 2 x Crossover 1 x Walking Lunge 1 x Crocodile Walk 1 x Inch Worm 2 x... read more

11JAN2019

CrossFit Ballwin – CrossFit View Public Whiteboard Megan Pohlman Warm-up 1 Minute: Very Easy Row Active Samson + Air Squat Upper Back Foam Roll 1 Minute: Easy Row Active Spidermans Kettlebell Thoracic Opener 1 Minute: Easy-Moderate Row Push-up to Down Dog... read more

10JAN2019

CrossFit Ballwin – CrossFit View Public Whiteboard Happy Reese Warm-up :30 Seconds Easy Bike Walking Quad Stretch Walking Knee to Chest Pike Hold (Rings or Parallettes) Straight Leg Kicks Cradle Stretch Side Shuffle Walking Samson Walking Spidermans Pike Hold... read more

09JAN2019

CrossFit Ballwin – CrossFit View Public Whiteboard Kelly’s favorite machine. Warm-up :30 Seconds Quad Stretch Knee To Chest Banded Pass Throughs Active Samson Active Spidermans Banded Pull Aparts Air Squats Push-up to Down Dog Banded Good Mornings Banded... read more

08JAN2018

CrossFit Ballwin – CrossFit View Public Whiteboard Angela Mcclure Warm-up :60 Seconds Easy Row Active Samson + Air Squat :40 Seconds Medium Row Active Spidermans :20 Seconds Fast Row Push-up to Down Dog 200m Run Mobility Ankle Stretch on Post: 1 Minute Each Side... read more

07JAN2019

CrossFit Ballwin – CrossFit View Public Whiteboard Mike Conway on rep 792 of 1000 Warm-up 1 Minute: Active Spidermans PVC Pass Throughs Active Samson PVC Lat Stretch Push-up to Down Dog PVC Hinge Drill Barbell Warm-up: 5 Good Mornings 5 Back Squats 5 Elbow... read more

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