WOD

17NOV2018

CrossFit Ballwin – CrossFit View Public Whiteboard Keeping it real. 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 Metcon Metcon (AMRAP – Rounds and Reps) Hero WOD: Jenkins AMRAP 40, in teams... read more

16NOV2018

CrossFit Ballwin – CrossFit View Public Whiteboard Derrick, the # 1 fan of Biking for Calories. Warm-up :30 Seconds x 2 Rounds Active Spidermans Active Samson Walkouts Air Squats Barbell Warm-up 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5... read more

15NOV2018

CrossFit Ballwin – CrossFit View Public Whiteboard Good to have you back, Chad! Warm-up :30 Seconds Easy Bike Active Spidermans Medium Bike Active Samson Faster Bike Push-up to Down Dog Barbell Warm-up: 5 Good Mornings
 5 Back Squats
 5 Elbow Rotations
 5 Strict... read more

14NOV2018

CrossFit Ballwin – CrossFit View Public Whiteboard Old School Warm-up :30 Seconds Jumping Jacks Quad Stretch Active Samson Knuckle Drags Active Spidermans Air Squats Hurdle Warm-up Lateral Shuffle Forward and Back Shuffle Two Feet In Lateral (Both Directions)... read more

13NOV2018

CrossFit Ballwin – CrossFit View Public Whiteboard Summertime Warm-up :30 Seconds Easy Row Active Spidermans Medium Row Active Samson Faster Row Air Squats Line Drills Quad Stretch Straight Leg Kicks Toe Walks Toe Walks with Arms Overhead Heel Walks Heel Walks... read more

12NOV2018

CrossFit Ballwin – CrossFit View Public Whiteboard Ashwini Vydier Warm-up :30 Seconds Easy Shuttle Run Walking Spiderman Medium Shuttle Run Walking Samson Faster Shuttle Run Straight Leg Bear Crawl Barbell Warm-up 5 Good Mornings 
5 Back Squats 
5 Elbow... read more

10NOV2018

CrossFit Ballwin – CrossFit View Public Whiteboard Casey Cromwell 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. That is 1 rep, complete 10 reps... read more

09NOV2018

CrossFit Ballwin – CrossFit View Public Whiteboard Beth Williams Warm-up :30 Seconds Easy Row Active Spidermans Medium Row Push-up to Down Dog Faster Row Active Samson Barbell Warm-up 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Stiff-Legged... read more

08NOV2018

CrossFit Ballwin – CrossFit View Public Whiteboard Warm-up :30 Seconds Single Unders Active Samson Single Unders Higher Bound Active Spidermans Double Unders Air Squats Banded Walks Mobility Couch Stretch – :45 Each Leg Pigeon Pose – :45 Each Leg Dumbbell Ankle... read more

07NOV2018

CrossFit Ballwin – CrossFit View Public Whiteboard Caitilyn Brenner 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

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