CrossFit Ballwin – CrossFit

View Public Whiteboard

Daily Mindset

“I would rather die of passion than boredom.” -Vincent Van Gogh

There are times in our lives, whether it be during training, at work, or at home, where we question the choices we’ve made. They tend to arrive shortly after we make an important decision. A form of “buyers remorse”, where we wonder if we’re on the right path.

It is a human condition to seek certainty. We simply want to know we’re clearly on the right path.

But… do we really?

Think back to a moment of uncertainty. The first day we first talked to our significant other. The first time we went on a roller coaster ride. The first time we walked into a CrossFit gym.

Uncertainty makes us feel alive. Those moments are etched into our lives, and are some of our fondest memories. If everything was known, expected, and pre-determined… life would be so horribly boring. It wouldn’t be a life at all.

Where others may run from uncertainty, let’s embrace it for what it is, and create the life of memories we’ll look back on.


40 Seconds Each Station

Jumping Jacks

Active Samson

PVC Pass Throughs

Lateral Hops Over PVC

Active Spidermans

PVC Overhead Squats

Single Unders

Push-up to Down Dog

PVC Pass Throughs (More Narrow)

Overhead Squat Biased Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Behind the Neck Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats


Pec Stretch on Wall: 40 Seconds Each Side

Barbell Ankle Stretch: 1 Minute

Strength & Skill

Overhead Squats:

1. Upright Chest

2. Full Balanced Foot


“Buy Low, Sell High” (3 Rounds for reps)


Buy-In: 150 Double Unders

15 Lateral Barbell Burpees

15 Overhead Squats (95/65)

Rest 5 Minutes


Buy-In: 100 Double Unders

10 Lateral Barbell Burpees

10 Overhead Squats (115/85)

Rest 5 Minutes


Buy-In: 50 Double Unders

5 Lateral Barbell Burpees

5 Overhead Squats (135/95)

After Party

Barbell Cycling

For Time:

12 Push Jerks @ 60% 1RM Jerk

9 Push Jerks @ 70% 1RM Jerk

6 Push Jerks @ 80% 1RM Jerk

Rest 1 Minute

6 Push Jerks @ 80% 1RM Jerk

9 Push Jerks @ 70% 1RM Jerk

12 Push Jerks @ 60% 1RM Jerk

-Use One Bar

-Change the Weights

-Taken From the Rack



Single Unders

150 Doubles: 225

100 Double: 150

50 Doubles: 75

Practice Time Caps

150 Reps: 2:30

100 Reps: 2:00

50 Reps: 1:00

Reduce Reps

Double Taps


Regular Burpees

Lateral Dumbbell Burpees


Single Dumbbell Overhead Squats

Single Dumbbell Goblet Squats

Single Dumbbell Thrusters