27JAN2020

CrossFit Ballwin – CrossFitView Public WhiteboardWarm-up30 SECONDS Active Samson Lateral Squats Active Spidermans Air Squats Push-up to Down Dog Air Squats with Arms Overhead 1 MINUTE EACH Glute Bridges Single Leg Glute Bridges (30 Seconds Each Side) Glute...

25JAN2020

CrossFit Ballwin – CrossFitView Public WhiteboardWarm Up # 1 (Jump Rope) (No Measure)2 Rounds of: 2 Min. Jump Rope 10 x Slow Deep Air Squats 10 x Slow Strict Press (PVC/Bar) 10 x Lunging Dislocates 10 x Sit UpsDOWNWARD SPIRAL 🌪 (AMRAP – Reps)Teams...

24JAN2020

CrossFit Ballwin – CrossFitView Public WhiteboardWarm-up2 ROUNDS 40 SECONDS ON / 20 SECONDS OFF: Station 1: Row Station 2: Front Plank Hold Station 3: Glute Bridge Walkouts Station 4: Banded Good Mornings BARBELL WARMUP 5 Good Mornings 5 Back Squats 5 Elbow...

23JAN2020

CrossFit Ballwin – CrossFitView Public WhiteboardWarm-up30 SECONDS Easy Bike Hollow Hold PVC Pass Throughs Moderate Bike Arch Hold PVC Overhead Squats Faster Bike Inchworm to Push-up PVC V-Ups BARBELL WARMUP 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5...

22JAN2020

CrossFit Ballwin – CrossFitView Public WhiteboardWarm-up30 SECONDS: Push-up to Down Dog Box Facing Step-ups Kettlebell Romanian Deadlifts Box Air Squats (Similar to a Wall Squat) Lateral Box Step-ups (30 Seconds Each Side) Kettlebell Single Arm Bent Over Rows...

21JAN2020

CrossFit Ballwin – CrossFitView Public WhiteboardWarm-up2 ROUNDS 30 Seconds: Shuttle Runs (Increase Pace 2nd Round) Active Samson 2 ROUNDS 30 Seconds: Row (Increase Pace 2nd Round) Active Spidermans 2 ROUNDS 30 Seconds: Bike (Increase Pace 2nd Round) Inchworm to...