WOD

25MAY2019

CrossFit Ballwin – CrossFit View Public Whiteboard 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 Swing Push Ups Air... read more

24MAY2019

CrossFit Ballwin – CrossFit View Public Whiteboard E-Emily Emerson Warm-up Warm-up Run 400 Meter Easy Run 30 Seconds PVC Right Leg Swings Slow Air Squats PVC Leg Leg Swings Straight Leg Inchworms PVC Power Snatches Push-up to Down Dog Modified Barbell Warm-up 5... read more

23MAY2019

CrossFit Ballwin – CrossFit View Public Whiteboard A-Aron Emerson Warm-up 30 Seconds Straight Leg Inchworms Medicine Ball Deadlifts Push-up to Down Dog Medicine Ball Ground to Overhead Active Samson Medicine Ball Squats Active Spidermans Medicine Ball Game... read more

22MAY2019

CrossFit Ballwin – CrossFit View Public Whiteboard Rebecca Brenner Warm-up 30 Seconds: Mountain Climbers Slow Air Squats Chest Stretch Frog Hops Pausing Air Squats Wrist Stretch Slow Burpees (Step Up & Down) Air Squats Front Rack Stretch Barbell Warm-up: 5... read more

21MAY2019

CrossFit Ballwin – CrossFit View Public Whiteboard Patrick Hertzel Warm-up Line Drills (Stretch Down & Jog Back) Quad Stretch Knee to Chest Straight Leg Kicks Side Lunge Cradle Stretch Walking Samson Walking Spidermans 3 Air Squats + Broad Jump Straight Leg... read more

20MAY2019

CrossFit Ballwin – CrossFit View Public Whiteboard Warm-up 30 Seconds Easy Row Air Squats with Hands Overhead Moderate Row Slow PVC Overhead Squats Faster Row Jumping Air Squats Modified Barbell Warm-up: 5 Good Mornings 5 Pausing Back Squats 5 Elbow Rotations 5... read more

18MAY2019

CrossFit Ballwin – CrossFit View Public Whiteboard Warm-up 1 min easy pace bike (partner does monkey squats) 45 sec medium pace bike (partner does inchworms) 30 sec fast pace bike ( partner does front rack stretch) HAND OFF (AMRAP – Rounds and Reps) 2... read more

04SEP2018

CrossFit Ballwin – CrossFit View Public Whiteboard Emily Gillett Warm-up :30 Seconds Slow Row Air Squats Medium Row Push-up to Down Dog Fast Row Active Spidermans Barbell Warm-up: 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Stiff-Legged... read more

16MAY2019

CrossFit Ballwin – CrossFit View Public Whiteboard Julie Rausenberger Warm-up 30 Seconds Easy Bike Up Dog Front Plank Moderate Bike Down Dog Right Side Plank Faster Bike Push-up to Down Dog Left Side Plank 30 Seconds Right Side Farmers Walk Right Side Bent Over... read more

15MAY2019

CrossFit Ballwin – CrossFit View Public Whiteboard Legs. Hips. Arms Warm-up 20 Seconds Easy Jog Quad Stretch Knees to Chest Easy Jog Straight Leg Kick Side Lunges Easy Jog Walking Samson Walking Spiderman Medicine Ball Jog Medicine Ball Foot Taps Medicine Ball... read more

Call Us

(636) 346-4859

14520 Manchester Rd.
Ballwin, MO 63011

Veteran owned and operated

Crossfit Ballwin logo

© 2019 CrossFit Ballwin. All Right Reserved. Powered by Dryden Labs