23JUL2019

CrossFit Ballwin – CrossFit View Public Whiteboard Warm-up 30 SECONDS Easy Row Active Spidermans PVC Pass Throughs Moderate Row Active Samson + Air Squat PVC Lat Stretch Faster Row Push-up to Down Dog PVC Overhead Squats MODIFIED BARBELL WARMUP 5 Good Morning 5...

22JUL2019

CrossFit Ballwin – CrossFit View Public Whiteboard Warm-up 30 SECONDS Inchworm to Push-up Glute Bridges Up Dog Push-up Shoulder Taps Right Leg Glute Bridges Down Dog Push-up Plank to Front Plank Left Leg Glute Bridges Active Dive-bombers BARBELL WARMUP 5 Good...

1000 Reps

CrossFit Ballwin – CrossFit View Public Whiteboard Metcon 1000 rep challenge Individual or Team Accumulate 1000 reps from the following list. No more than 250 reps of any movement. Both partners must complete the same movements. Double-Unders Sit-ups Push-ups...

20JUL2019

CrossFit Ballwin – CrossFit View Public Whiteboard SURROUND yourself with LIKE MINDED individuals Warm-up The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips...

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...