CrossFit Ballwin – CrossFit

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Daily Mindset

“If you know your opponent, but not yourself, you will lose 100% of the time.” – Samurai Proverb

To “keep up with the Jones” is an old expression about competitive neighbors. A power struggle, or maybe better said a popularity struggle, of status on the block. To “keep up”, one must be on top of their investigative game, predicting the next big move… a nicer lawn, or a better Christmas card.

As we visualize these friendly rivals battling it out on the block, it’s safe to say that both sides will lose. There won’t be a winner here.

We can study our competition into great length. And, we will indeed learn some absolutely beneficial statistics. But all the external statistics in the world won’t move us forward until we turn the investigative glasses to ourselves.


30 Seconds

Easy Row

Glute Bridges

Down Dog

Moderate Row

Glute Bridge Walkouts

Shoulder Taps

Faster Row

Single Leg Glute Bridges (15 Seconds Each)

Push-up to Down Dog

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats


Wrist Stretch: 40 Seconds Each Direction

Overhead Stretch on Wall: 1 Minute

Strength & Skill

Double Dumbbell Front Walking Lunge:

1. Body Contact

2. Move Prep

Handstand Push-Ups & Deadlifts:

1. 3 Points of Contact

2. Move Prep


“Catch & Release” (1 Rounds for time)

On the 4:00 x 5 Rounds:

50′ Double Dumbbell Front Rack Walking Lunge (50’s/35’s)

21/15 Calorie Row

12 Kipping Handstand Push-ups

9 Deadlifts (225/155)

*Your score is the slowest of the 5 rounds

After Party

Body Armor (A)

3 Sets:

Max Effort L-Sit

Beteween Sets [2 Times]:

100 Meter Double Dumbbell Farmers Carry

Body Armor (B)

3 Sets Not For Time:

20 GHD Sit-ups

30 Hip Extensions

400 Meter Ski Erg (Recovery Pace)