WOD

06FEB2019

CrossFit Ballwin – CrossFit View Public Whiteboard Photogenic Kim Warm-up :30 Seconds Easy Bike Push-up to Down Dog Medium Bike Mountain Climbers Faster Bike Squat Jumps Modified Barbell Warm-up 5 Stiff Legged Dealfits 5 Hang Power Cleans 5 Front Rack Elbow... read more

05FEB2019

CrossFit Ballwin – CrossFit View Public Whiteboard Kelly Johansen Warm-up 1 Minute PVC Straight Legs Swings (30 R/30 L) Straight Leg Walkouts 40 Seconds Lateral Hops Over PVC Pipe Active Spidermans 20 Seconds Forward and Back Hops Over PVC Air Squats Modified... read more

04FEB2019

CrossFit Ballwin – CrossFit View Public Whiteboard Ross Hardy Warm-up :30 Seconds Active Samson Kettlebell Deadlifts Active Spidermans Right Arm Russian Kettlebell Swings Push-up to Down Dog Left Arm Russian Kettlebell Swing Performed with one light kettlebell... read more

02FEB2019

CrossFit Ballwin – CrossFit View Public Whiteboard Scott Dougherty Warm-up (No Measure) With Partners- 1 min Rotation: Easy paced bike Walkouts Monkey Squats 45 sec Rotation: Medium Paced Bike Air Squats Down Dog 30 sec Rotation: Fast Paced Bike Samson Stretch... read more

01FEB2019

CrossFit Ballwin – CrossFit View Public Whiteboard Teresa Koebbe Warm-up Part 1: Line Drills + Mobility Around Line of Wall Balls: Easy Jog Quad Stretch Knee to Chest Straight Leg Kicks 
Side Lunge Moderate Jog Cradle Stretch Active Samson Active Spidermans... read more

31JAN2019

CrossFit Ballwin – CrossFit View Public Whiteboard K. Hard Warm-up 30 Seconds Lateral Hops Over Rope Slow Air Squats Easy Single Unders Deep Side Lunges Higher Single Unders Active Spidermans Double Dumbbell Warm-up (With Light Set) 5 Dumbbell Deadlifts 5 Hang... read more

30JAN2019

CrossFit Ballwin – CrossFit View Public Whiteboard Randy Warm-up 1 Minute PVC Straight Legs Swings* Active Samsons 45 Seconds PVC Pass Throughs Mountain Climbers 30 Seconds PVC Overhead Squats Walkouts *30 Seconds Right Leg Swings, 30 Seconds Left Leg Swings... read more

29JAN2019

CrossFit Ballwin – CrossFit View Public Whiteboard Ashwini Raghvan Warm-up 30 Seconds Easy Row Active Samson Counterbalance Plate Squats (Press Plate Away During Squat) Moderate Row Active Spidermans Plate Ground to Overhead Faster Row Push-up to Down Dog... read more

28JAN2019

CrossFit Ballwin – CrossFit View Public Whiteboard Beth Williams Warm-up Bike Game with Burpee Penalty AMRAP 4: 4 Calorie Bike 8 Air Squats Roll Ball to Target Barbell Warm-up: 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged... read more

26JAN2019

CrossFit Ballwin – CrossFit View Public Whiteboard John Henderson 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

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