CrossFit Ballwin – CrossFit

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Daily Mindset

“If failure is not an option, neither is success.”

We fear the one who is willing to lose it all. The one who is willing to play full out with no reserves. The one who swings for the fences.

That’s a dangerous person. Dangerous enough… to accomplish something great.

We all have a comfort zone. A status quo. It’s warm, cozy, and familiar. But it’s a box, with a ceiling and walls that we can see and touch. It’s a world that cannot grow further than what it’s already grown to.

If we want to grow, we have to climb out of that world into the unknown. To face that chance that we may fall flat on our face, because we’re walking in new ground. Yet, as much as a “swing and a miss” may sting a bit, there’s something far worse. Worse than any of that is the pain of knowing that we didn’t try.

Life is so short.

There’s no time to bunt.

Let’s swing for the fences.

Warm Up

Activation/Get Hot

1:00 Single Arm Banded Row (:30 each arm)

:30 Double Foot Hop

1:00 Double Arm Banded Row w/ :3 pause

:30 Mini Tuck Jumps

10 Negative Ring Rows (or Pull-Ups) – not unbroken

:30 Squat Drops


1:00 Child’s Pose on a Box

Strength & Skill

FOCUS: FULL RANGE-OF-MOTION IS STRONG RANGE-OF-MOTION – “Bands can make you strong, even if you have Pull-Ups”


Weighted Pull-ups (On an 8:00 Clock, every 1:30: 2x Weighted Pull-Ups)

* Score = The heaviest load completed

* The “heaviest” load includes adding load, bodyweight pull-ups, banded pull-ups

* If bands are used, log the color band used and how many





21 Box Jumps (24″/20″)

Max Unbroken Set of Strict Pull-ups

Score = Total number of strict pull-ups

After Party

Recover 2:00

1:00 Calf Stretch on a Post (each side)

1:00 Couch Stretch (each side)

1:00 Child’s Pose on a Box


100 Abmat Sit-Ups

Every 1:00 (starting at 0:00) do 10 Plank Shoulder Taps

5:00 Time Cap


4 Sets for Quality

:30 Single Leg Glute Bridge Hold (Left)

:30 Single Leg Glute Bridge Hold (Right)

10 Heavy Double KB Deadlifts



Decrease Box Height

Box Step-ups

Decrease Reps


Banded Pull-ups

Ring Rows