WOD (WORKOUTS OF THE DAY)

CrossFit Ballwin - CrossFitView Public WhiteboardWarm-upLine Drills 200 Meter Run High Knee Karaoke Over the Hurdle Knee to Chest Cradle Stretch Walking Samson Lunge & Twist (Over Front Leg) Toe Touches High Knees Butt Kickers Straight Leg Hops Side Shuffles Side...

CrossFit Ballwin - CrossFitView Public WhiteboardWarm-up30 SECONDS Easy Bike Inchworm to Push-up Moderate Bike Glute Bridge Walkouts Faster Bike Hollow Hold 30 SECONDS Kettlebell Farmers Carry (30s Each Side) Kettlebell Bent Over Rows (30s Each Side) Kettlebell...

CrossFit Ballwin - CrossFitView Public WhiteboardWarm-up30 SECONDS Single Unders Slow Air Squats High Single Unders Cossack Squats Quick Single Unders Glute Bridges Double Taps Single Leg Glute Bridges Double Under Practice Jumping Air Squats BARBELL WARMUP 5 Good...

CrossFit Ballwin - CrossFitView Public WhiteboardWarm-up2 Rounds: 20 Seconds PVC Pass Throughs 40 Seconds Push-up to Down Dog 20 Seconds PVC Strict Press 40 Seconds Active Spidermans 20 Seconds PVC Push Press 40 Seconds Inchworm to Push-up 20 Seconds PVC Lateral Hops...

CrossFit Ballwin - CrossFitView Public WhiteboardWarm-up30 Seconds Easy Bike Slow Air Squats Medicine Ball Deadlifts Moderate Bike Active Samson Medicine Ball Squats Faster Bike Active Spidermans Medicine Ball Slams Midline Med-Ball MadnessMobilityChild's Pose on...

CrossFit Ballwin - CrossFitView Public WhiteboardSomedays you just have to go with it. Warm Up #6 (Run) (No Measure)Run 2 Laps 15 x Air Squats 10 x Push Ups 5 x Pull Ups 30 sec Hollow HoldMetconYour choice. ;-)10k Partner Row (Time)Teams of two, for time: 10k Row...

CrossFit Ballwin - CrossFitView Public WhiteboardWarm-up2 Minutes Buddy 1 AMRAP 3: Easy-Moderate Bike or Run Buddy 2 AMRAP 3: 5 Scap Pull-ups + 5 Kip Swings 10 Air Squats 20 Mountain Climbers Switch Stations at 3 Minutes Barbell Warmup 5 Good Mornings 5 Back Squats 5...

CrossFit Ballwin - CrossFitView Public WhiteboardJunkyard Dog Warm-Up (No Measure)*Partner A sits with legs extended and arms out *Partner B jumps over one arm, then legs, then over the other arm of Partner A. That is 1 rep, complete 10 reps each. **Partner A gets in...

CrossFit Ballwin - CrossFitView Public WhiteboardWarm-up45 Seconds Easy Bike PVC Strict Press & Reach PVC Straight Leg Swings (15 Seconds Each Side) Moderate Bike PVC Sotts Press PVC Pass Throughs Faster Bike PVC Lift Offs PVC Lat Stretch Modified Barbell Warmup 5...

CrossFit Ballwin - CrossFitView Public WhiteboardWarm-upBUDDY 1 Fish Game on Rower BUDDY 2 1 Minute: Shuttle Runs 1 Minute: Walking Spidermans 1 Minute: Walking Samson 1 Minute: Walking Inchworms *Score is Combined Total of Fish Game Scores BARBELL WARMUP 5 Good...