WOD

16JUL2018

CrossFit Ballwin – CrossFit View Public Whiteboard Never a dull moment. Warm-up Light Jog + Walking Quad Stretch Light Jog + Soldier Kicks (straight leg to opposite hand) Light Jog + Side Lunges, pivoting on lead foot Light Jog + Walking Samson Stretch Light Jog... read more

14JUL2018

CrossFit Ballwin – CrossFit View Public Whiteboard Karen Shanker Warm-up Metcon (Time) Partner WOD for Time: 800m Run 100 DB Snatches (35/25) 80 Box Over Burpees (24/20) 60 DB Deadlift (35/25) 40 DB Front Squat (35/25) 20 DB Cleans (35/25) 800m Run *Run... read more

13JUL2018

CrossFit Ballwin – CrossFit View Public Whiteboard Warm-up General Movements: 10 Push-ups to Down Dog 10 Air Squats 10 Active Spiderman’s (5/leg) 10 Active Pigeon’s (5/leg) 5 Walkouts 8 Push-ups to Down Dog 8 Air Squats 8 Active Spiderman’s (4/leg) 8 Active... read more

12JUL2018

CrossFit Ballwin – CrossFit View Public Whiteboard The Gun Show. Warm-up 5 Rounds of “Rowling” – Coaches take lead Dynamic Line Drills: Quad Stretch Knee to Chest Soldier Kicks Cradle Stretch Side Lunge Walking Samson Walking Spiderman Walkouts... read more

11JUL2018

CrossFit Ballwin – CrossFit View Public Whiteboard Warm-up Alternating Movement: 4 Walkouts 4 Active Spidermans (each leg) 4 Active Samson (each leg) 4 Cossack Squats (each leg) 3 Walkouts 3 Active Spidermans (each leg) 3 Active Samson (each leg) 3 Cossack... read more

10JUL2018

CrossFit Ballwin – CrossFit View Public Whiteboard Only person smiling during sleds….Tish Warm-up 2 Rounds :45 Slow Bike :45 Active Spidermans :30 Medium Bike :30 Push-up to Down Dog :15 Fast Bike :15 Air Squats Mobility Pigeon Pose – 2:00 each side Banded... read more

09JUL2018

CrossFit Ballwin – CrossFit View Public Whiteboard Sandbag Mafia Warm-up Tempo Warm-Up: :20 Jumping Jacks :40 Quad Stretch :20 Air Squats :40 Active Spidermans :20 Push-up to Down Dog :40 Active Samson :20 Walkouts :40 Alternating Knuckle Draggers (stagger... read more

07JUL2018

CrossFit Ballwin – CrossFit View Public Whiteboard Gary love sleds. 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. That is 1 rep, complete... read more

06JUL2018

CrossFit Ballwin – CrossFit View Public Whiteboard Diamonds Cut Diamonds Warm-up 2 Rounds: 200 Meter Run 4 Alternating Samson 6 Push-ups to Down Dog 8 Alternating Spidermans Barbell Warm up: 5 Good Morning 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5... read more

05JUL2018

CrossFit Ballwin – CrossFit View Public Whiteboard Was a great start to Fourth of July with you all!! Warm-up Tempo Movements: :30 seconds easy bike :30 seconds active spidermans :30 seconds air squats to medicine ball :20 seconds medium bike :20 seconds active... read more

Call Us

(636) 346-4859

14520 Manchester Rd.
Ballwin, MO 63011

Veteran owned and operated

Crossfit Ballwin logo

© 2018 CrossFit Ballwin. All Right Reserved. Powered by Dryden Labs