CrossFit Ballwin – CrossFit

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Daily Mindset

“You make a living with what you get. You make a life with what you give.” – Winston Churchill

Think back to a time in your life when you came in clutch for someone. One where your actions made a significant impact on someone’s life. Maybe it was a time where you showed up for a friend in a time of need. But you didn’t just show up… you went above and beyond. Not because of some expected return or alterior motive, but because you believed it was the right thing to do. You genuinely cared.

Think back to that day, and how that made you feel when you saw your impact. Think back to how it felt to know you made a difference. It felt good, didn’t it. Really, damn, good.

Science has shown us that one of the most powerful emotions we can feel, via serotonin, is released in mass at these moments. But what is even more interesting, is that it’s literally contagious. Think back to the last time you saw someone else doing something generous. Maybe it was as simple as holding the door open at the store for an elderly customer. Think back to that… how did you feel, witnessing that? Did it make you feel, more generous?

If generosity is contagious, it just needs to be started.

Let it be us.

Be the change we want to see in this world.

Warm Up

Activate/Get Hot

1 Round of the modified CrossFit Warm-Up:

Bike 10/7

10 Squat Therapy Reps

10 Pull-Ups

10 Push-Ups

10 Knuckle Draggers (each leg)

10 Straight Legged Sit-Ups

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Strength & Skill

FOCUS: “THE FINISH” – Straight arms, shoulders back!”


Metcon (5 Rounds for time)


Every :90 for 5 sets:

2 Clean Pulls + 1 Squat Clean




10 Rounds For Time:

5 Squat Cleans (155/105)

10/7 Calorie Bike


10 Rounds For Time:

5 Squat Cleans (105/75)

10/7 Calorie Bike

After Party


1:00 Wrist Stretch

1:00 Pike Stretch (each side)

1:00 Standing Quad Stretch (:30 each side)


3 Giant Sets:

10 Weighted Hip Extensions

15 Unweighted Hip Extensions

20 Banded Good Mornings

25 GHD Sit-Ups

30 Second Front Squat Hold (Bottom)

Rest as needed between sets.



Decrease Load

Power Clean

Medicine Ball Squat Clean

Single Dumbbell Clean


Decrease Reps

14/10 Cal Row

10/7 Cal Ski Erg

100m Run

10 Ten Meter Shuttle Runs