18APR2020

CrossFit Ballwin – CrossFitView Public WhiteboardAnnouncements**Don’t forget Team Equipment Swap today at 11am to 1pm** Class Times: Today’s (Saturday) times are: 8am & 10amZOOM LINKSHere is the link:...

23MAR2020

CrossFit Ballwin – CrossFitView Public WhiteboardWarm-upRow Warmup 40 Seconds @ 22 Strokes Per Minute 40 Seconds @ 24 Strokes Per Minute 40 Seconds @ 26 Strokes Per Minute 30 Seconds Each Push-up Plank Hold (Top) Active Spidermans Alternating Shoulder Taps...

21MAR2020

CrossFit Ballwin – CrossFitView Public WhiteboardWarm-upWarmup Run 500 Meter Easy Row 1 Minute Each Active Samson Active Spidermans Push-up to Down Dog 30 Seconds Each Side Perfomed With Light Dumbbell Single Dumbbell Deadlift Single Dumbbell Reverse Lunges...

20MAR2020

CrossFit Ballwin – CrossFitView Public Whiteboard”This too shall pass”Warm-up30 Seconds: Glute Bridges Single Leg Glute Bridges (30 Seconds Each Side) Glute Bridge Walkouts Air Squats 30 Seconds: Front Plank Alternating Bird Dogs Shoulder Taps...

19MAR2020

CrossFit Ballwin – CrossFitView Public WhiteboardWarm-up1 MINUTE: Easy Bike Active Samson Single Kettlebell Suitcase Deadlifts (30 Seconds Each Side) 40 SECONDS: Moderate Bike Active Spidermans Single Kettlebell Farmers Carry (20 Seconds Each Side) 30 SECONDS:...