WOD (WORKOUTS OF THE DAY)

CrossFit Ballwin - CrossFitView Public WhiteboardStep 1: Switching your program over to "Corona WODs"Step 2: Sign into classStep 3: Add your results, "like" & comment on others results too!

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 Active...

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 (Hold...

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 Push-up to Down Dog...

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: Faster...

CrossFit Ballwin - CrossFitView Public WhiteboardWarm-up2-3 Rounds: 30 Seconds Air Squats 30 Seconds Medicine Ball Deadlifts 30 Seconds Alternating Box Step-ups 30 Seconds Medicine Ball Strict Press 30 Seconds Row Barbell Warmup: 5 Good Mornings 5 Back Squats 5 Elbow...

CrossFit Ballwin - CrossFitView Public WhiteboardWarm-up30 Seconds Each Easy Bike Easy Row Easy Shuttle Runs Walking Spidermans Moderate Bike Moderate Row Moderate Shuttle Runs Walking Samson Stretch Faster Bike Faster Row Faster Shuttle Runs Inchworm to...

CrossFit Ballwin - CrossFitView Public WhiteboardWarm-up30 SECONDS EACH PVC Pass Throughs PVC Overhead Squats Down Dog PVC Pass Throughs PVC Overhead Squats Up Dog PVC Pass Throughs PVC Overhead Squats Push-up to Down Dog Get More Narrow with Each Set on PVC BARBELL...

CrossFit Ballwin - CrossFitView Public WhiteboardWarm Up # 8 (Shuttle) (No Measure)**Shuttle Distance Set @ 30 ft. **Reps are down & back. 3 x Light Jog 2 x Crossover 1 x Walking Lunge 1 x Crocodile Walk 1 x Inch Worm 2 x Crossover 3 x Light JogTITANIUM 🔗...

CrossFit Ballwin - CrossFitView Public WhiteboardWarm-up20 Seconds Each Shuttle Runs Quad Stretch Knee to Chest Knuckle Drag Shuttle Runs Side Lunges Cradle Stretch Straight Leg Kicks Shuttle Runs Walking Spidermans Walking Samson Inchworms Shuttle Runs Front Plank...