CrossFit Ballwin – CrossFit

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Daily Mindset

“Hope and despair are both self-fulfilling prophecies.” – Ernest Hemingway

If you are in the market for a blue Honda, all you see on the road are blue Hondas. It’s as if they are seemingly everywhere. In every intersection, passing us on the highway, and at the gas station.

Yet, they were there the whole time. We as humans have what’s called the “Reticular Activation System”, which helps us see more of what we’re actively thinking about.

It’s actually a survival mechanism. If we needed to look for food because we were about to starve, we prime our senses to find it. Or if danger was close by in the form of a man-eating predator, we’d prioritize our senses to be very aware of where the threat was, or where it could be hiding. It’s an incredible level of focus that we don’t realize we’re using, bringing what is on our subconscious mind into the conscious world.

Are we focused on what might go wrong?

Or are we focused on what will make it go right?


Row Warmup

60 Seconds Easy

40 Seconds Moderate

20 Seconds Moderate-Fast

30 Seconds Each

Jumping Jacks

Lateral Squats

Single Unders

Wall Squats

Double Taps

Slow Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats


Calf Stretch on Post: 1 Minute Each Side

Barbell Ankle Stretch: 1 Minute

Forearms Stretch: 1 Minute

Strength & Skill

Double Unders:

1. Light Feet

Row & Front Squats:

1. Heavy Feet


With whatever time remains in the 25-minute window, you’ll have that time to build to a heavy triple front squat from a rack

“Airborne” (Time)


6 Rounds For Time:

45 Double Unders

30 Air Squats

15/12 Calorie Row

*Time Remaining:

Build to Heavy 3-Rep Front Squat


Front Squat (Build to Heavy 3-Rep Front Squat)

After Party

Not For Time:


Strict Deficit Handstand Push-ups (Athletes Choice)

Strict Chest to Bar Pull-ups



1.5x Single Unders

Line Hops


12/9 Calorie Bike

200 Meter Run

15 x 10-Meter Shuttle Runs

15 Burpees