WOD (WORKOUTS OF THE DAY)

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 of 2 For...

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 Rotations...

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 Strict...

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 (30...

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...

CrossFit Ballwin - CrossFitView Public WhiteboardWarm-up40 SECONDS Easy Bike Glute Bridges Single Arm Dumbbell Deadlift (20 Seconds Each Side) Moderate Bike Single Leg Glute Bridges (20 Seconds Each Side) Single Arm Dumbbell Strict Press (20 Seconds Each Side) Faster...

CrossFit Ballwin - CrossFitView Public WhiteboardWarm Up #5 (Row) (No Measure)Complete 2 rounds Row 300m 20 x Air Squats 10 x Bent Rows 10 x Push Ups 10 x Hang Cleans 2/2 x Turkish GetupGRAHAM CRACKERS (Time)Teams of 2 For Time: 7000 meter row *every 5 min 2 rounds of...

CrossFit Ballwin - CrossFitView Public WhiteboardWarm-up30 Seconds Easy Bike Active Spidermans Sit-ups Moderate Bike Active Samson Hollow Hold Faster Bike Push-up to Down Dog Arch Hold Box Jump Warmup 30 Lateral Hops Over Barbell 30 Seconds Box Step-ups 30 Seconds Box...

CrossFit Ballwin - CrossFitView Public WhiteboardWarm-up2 MINUTES Easy Row or Bike 1 MINUTE Single Leg Glute Bridges (30 Seconds Each) Push-up to Down Dog Glute Bridge Walkouts Front Plank on Hands Alternating Bird Dogs Inchworm to Push-up BARBELL WARMUP 5 Good...

CrossFit Ballwin - CrossFitView Public WhiteboardWarm-up30 SECONDS Easy Row Single Unders Cossack Squats Moderate Row Single Unders Pausing Air Squats (3 Seconds in Bottom) Faster Row Single Unders Air Squats BARBELL WARMUP 5 Good Mornings 5 Back Squats 5 Elbow...