11NOV2019

CrossFit Ballwin – CrossFitView Public WhiteboardWarm-up30 SECONDS Jumping Jacks Kettlebell Deadlifts Single Arm Kettlebell Strict Press (30s Each Side) Low Box Step-ups Russian Kettlebell Swings Barbell Strict Press & Reach Low Box Jumps American...

08NOV2019

CrossFit Ballwin – CrossFitView Public WhiteboardWarm-up60 Seconds PVC Pass Throughs Active Spidermans Push-up to Down Dog 40 Seconds PVC Overhead Squats Mountain Climbers Push-up to Down Dog 20 Seconds PVC Pass Throughs (More Narrow) Lateral PVC Burpees Push-up...

07NOV2019

CrossFit Ballwin – CrossFitView Public WhiteboardWarm-upPartner Rowling 2000 meters for time split between two partners. 10 rounds each on the rower, looking to land exactly on 100 meter intervals until the screen says 2000 meters. There will be a penalty for...

06NOV2019

CrossFit Ballwin – CrossFitView Public WhiteboardWarm-up40 SECONDS Double Under Practice Down Dog Easy Bike Double Under Practice Up Dog Moderate Bike Double Under Practice Active Dive-bombers Faster Bike *Partners Rotating Through 3 StationsMobilityCouch...

05NOV2019

CrossFit Ballwin – CrossFitView Public WhiteboardWarm-up30 SECONDS PVC Pass Throughs Push-up to Down Dog Push-up Plank Hold (On Hands) PVC Hang Power Snatches Push-up to Down Dog Alternating Bird Dogs PVC Power Snatches Push-up to Down Dog Shoulder Taps BARBELL...

04NOV2019

CrossFit Ballwin – CrossFitView Public WhiteboardWarm-up1 MINUTE Easy Row Active Samson + Air Squat Medicine Ball Squat Hold 45 SECONDS Moderate Row Active Spiderman + Hamstring Squats with Medicine Ball 30 SECONDS Faster Row Child’s Pose on Ball Medicine...