CrossFit Ballwin – CrossFit

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Daily Mindset

“Don’t tell me who you are. Tell me what you are.”

When we are asked “who” we are, we default to our past. We define ourselves by our resumes. Although our past may give us insight of where we’ve been, it cannot be what defines us… for it’s the past.

When the question however asks “what” we are, we tend to give a different answer. We describe who we really are. It’s one of character, values and beliefs.

Will we be defined by who we’ve been in the past, or by what we stand for today? Let character be our loudest statement.


30 Seconds Each

Easy Bike

Push-up to Down Dog

Hollow Hold

Moderate Bike

Active Samson

Arch Hold

Faster Bike

Shoulder Taps

Flutter Kicks

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats


Child’s Pose: 1 Minute

Pec Stretch on Wall: 45 Seconds Each Side

Strength & Skill

Review “3 Positions” for each movement


Push Jerk Complex (Build to a moderat complex)

1 Pausing Push Jerk

1 Push Jerk


“Treasure Chest” (Time)

3 Rounds:

25 Toes to Bar

20 Push Jerks (135/95)

15/12 Calorie Bike

After Party

Gymnastics Stamina

For Time:

100 Double Unders

50′ Handstand Walk

80 Double Unders

50′ Handstand Walk

60 Double Unders

50′ Handstand Walk

40 Double Unders

50′ Handstand Walk

20 Double Unders

50′ Handstand Walk