19JUL2019

CrossFit Ballwin – CrossFit View Public Whiteboard Warm-up 45 SECONDS Active Samson + Air Squats at Top Front Plank Hold 30 SECONDS Slow Air Squats Push-up Shoulder Taps 15 SECONDS Jumping Air Squats Hollow Hold DUMBBELL WARM-UP Completed With 2 Light Dumbbells:...

18JUL2019

CrossFit Ballwin – CrossFit View Public Whiteboard Warm-up 1 MINUTE Easy Row Single Leg Glute Bridges (30 Seconds Each) 45 SECONDS Moderate Row Glute Bridges 30 SECONDS Faster Row Air Squats 15 SECONDS Sprint Row Squat Jumps MODIFIED BARBELL WARM-UP 5 Good...

17JUL2019

CrossFit Ballwin – CrossFit View Public Whiteboard Warm-up 1 Minute PVC Pass Throughs 5 Air Squats + 10 Mountain Climbers 45 Seconds PVC Pass Throughs Active Spidermans 30 Seconds PVC Pass Throughs Frog Hops Barbell Warm-up 5 Good Mornings 5 Back Squats 5 Elbow...

16JUL2019

CrossFit Ballwin – CrossFit View Public Whiteboard Warm-up 45 Seconds Easy Bike Medicine Ball Deadlifts Active Spidermans 30 Seconds Moderate Bike Squats to Medicine Ball Active Samson 20 Seconds Fast Bike Medicine Ball Squats Push-up to Down Dog Mobility Couch...

15JUL2019

CrossFit Ballwin – CrossFit View Public Whiteboard Warm-up 30 Seconds Single Unders Push-up to Down Dog Slow Air Squats Single Unders Shoulder Taps Arms Overhead Air Squats Single Unders Active Dive-bombers Jumping Air Squats Barbell Warmup 5 Good Mornings 5...

13JUL2019

CrossFit Ballwin – CrossFit View Public Whiteboard Warm-up Partner Rowling (No Measure) Bowling + Rowing https://youtu.be/thOM4kt8g6E Metcon Metcon (Time) Teams of Two: 100/80 Cal Row 80 Wall Balls 30/20lbs 30 Toes to Bar 80/60 Cal Row 60 Wall Balls 30 Toes to...