WOD

22MAY2018

CrossFit Ballwin – CrossFit View Public Whiteboard Kyle Schreiber Warm-up 1000m Slow Row 3 Rds (5-10-15 Reps) Air Squats Push-Ups Sit-Up Parallette Shoot Through Strength & Skill Movement Specific: 1a) Parallette Holds (active shoulders) 1b) Ring Holds... read more

21May2018

CrossFit Ballwin – CrossFit View Public Whiteboard Zachary Warm-up Barbell Complex (light weight) (No Measure) 2 Rounds 2 Cycles w/ 6 Reps of: -Deadlift -Bent Row -Hang Clean -Front Squat -Push Press -Back Squat -Push Ups Metcon Strategy: 1) Begin w/ Back Squat... read more

19MAY2018

CrossFit Ballwin – CrossFit View Public Whiteboard Enjoy the Sun. 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... read more

18MAY2018

CrossFit Ballwin – CrossFit View Public Whiteboard Warm-up Complete 1 Set 200m Run 50ft Bear Crawl 25ft Crab Walk 30-45 Second Plank Ankle Mobility Complete 2 Sets: 30 Jumping Jacks 20 Air Squats 10 Push Ups 5 Burpees Calf Mobility Strength & Skill And for... read more

17MAY2018

CrossFit Ballwin – CrossFit View Public Whiteboard Jonelle “JoJo” Harris Warm-up The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Strength &... read more

16MAY2018

CrossFit Ballwin – CrossFit View Public Whiteboard Old School Warm-up General Warm-Up: 200m Run 10 Walking Lunge 10 Push-Ups 40 Single Unders 30 Sec. Bar Hang Sampson Stretch 400m Run 20 Walking Lunge 20 Push-Ups 80 Single Unders 10 T-Twists & Scorpions 45... read more

15MAY2018

CrossFit Ballwin – CrossFit View Public Whiteboard Chad Miller Warm-up General Warm-Up: 1 Min Light Bike 20 Jumping Jacks 10 High Knees 10 Butt Kickers 10 Soldier Kicks 10 Air Squats 1 Min Moderate Bike 40 Jumping Jacks 20 High Knees 20 Butt Kickers 20 Soldier... read more

14MAY2018

CrossFit Ballwin – CrossFit View Public Whiteboard Emily French Warm-up The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Strength & Skill Spend time... read more

Mommy & Me WOD

CrossFit Ballwin – CrossFit View Public Whiteboard Warm-up Warm Up #8 (No Measure) 2 Rounds: 10 Calorie Row 10 Inch Worms 10 Scorpions 10 T-Twist 10 Air Squats Metcon Metcon (AMRAP – Rounds and Reps) Mother’s Day 2018 Synchronized Partner 11 AMRAP: 6... read more

12MAY2018

CrossFit Ballwin – CrossFit View Public Whiteboard Excited to have Carolyn back! Warm-up Warm Up # 3 (MLB) (No Measure) Two Rounds 10 x Air Squats 10 x Alternating Lunges 10 x Alt. Jump Lunges 5 x Jump Squats 10 x Push Ups 5 x Pull Ups Stretch between rounds.... read more

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