WOD

13APR2019

CrossFit Ballwin – CrossFit View Public Whiteboard Kiran Katabathuni 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. Metcon Metcon... read more

12APR2019

CrossFit Ballwin – CrossFit View Public Whiteboard Becca Brenner Warm-up Jogging Around a Track of Cones Inside 30 Seconds: Easy Jog Quad Stretch Knees to Chest Mountain Climbers Moderate Jog Straight Leg Kick Walking Samson Top Half Burpees Faster Jog Side... read more

11APR2019

CrossFit Ballwin – CrossFit View Public Whiteboard Mini Stein Warm-up Foam Roller Dodgeball -OR- Biathlon Barbell Warm-up: 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats Mobility Front Rack Stretch: 1... read more

10APR2019

CrossFit Ballwin – CrossFit View Public Whiteboard Chad Kottmann Warm-up 40 Seconds Easy Row Easy Bike Easy Side Lunges 30 Seconds Moderate Row Moderate Bike Moderate Side Shuffles 20 Seconds Faster Row Faster Bike Faster Shuttle Runs Strength & Skill Row:... read more

09APR2019

CrossFit Ballwin – CrossFit View Public Whiteboard Warm-up 30 Seconds Easy Single Unders Active Samson Barbell Bent Over Rows Higher Single Unders Pausing Air Squats Barbell Standing High Pulls (No Hips, Just Elbows High) Faster Single Unders Push-up to Down Dog... read more

08APR2019

CrossFit Ballwin – CrossFit View Public Whiteboard Nay Nay Warm-up 2 Rounds 30 Seconds: PVC Cuban Presses* Push-up to Down Dog 3 PVC Pass Throughs + 3 Overhead Squat *Strict High Pull + Turnover + Press. Essentially a Strict Standing Clean and Jerk* PVC Game... read more

06APR2019

CrossFit Ballwin – CrossFit View Public Whiteboard Kelsey Keeve 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 Me Three (Time) Teams of 3 For Time: Buy-In: 800m Team Med Ball Run (20/14) 100... read more

05APR2019

CrossFit Ballwin – CrossFit View Public Whiteboard Beth Williams Warm-up 30 Seconds Easy Bike Medicine Ball Deadlifts Moderate Bike Medicine Ball Front Squats Faster Bike Medicine Ball Thrusters Barbell Warm-up: 5 Stiff Legged Deadlifts 5 Hang Power Cleans 5... read more

04MAR2019

CrossFit Ballwin – CrossFit View Public Whiteboard Ginka Mateva Warm-up Short Line Drills: Quad Stretch Knee to Chest Straight Leg Kicks Walking Samson Walking Spidermans Side Lunges *Switch movement about every 25 feet Performed With 1 Light Kettlebell: Farmers... read more

03APR2019

CrossFit Ballwin – CrossFit View Public Whiteboard Teresa Koebbe Warm-up 30 Seconds Easy Single Unders Mountain Climbers Air Squats Higher Single Unders Push-up to Down Dog Air Squats with Hands Overhead Faster Single Unders Push-up Shoulder Taps Pausing Air... read more

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