CrossFit Ballwin – CrossFit

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Daily Mindset

“You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction.” – George Lorimer

“Win the morning, win the day” is something we’ve all heard a couple times.

It’s less, however, about winning the morning, and more about establishing the right habits. The most successful in life routinely draw back to a core staple of set daily habits.

Write a short list of healthy habits you believe push you forward. It could be reading, journaling, “no phone hours”, or anything in between. Where consistency is king, discipline is freedom.


Two different choices of warm-ups based on skill level, both center around 8:00 on the clock:

Choice 1-

Set 1

:30 Jumping Jacks

:30 Alternating Spiderman Stretch

1:00 Reverse Lunges

Set 2

:30 Mountain Climbers

:30 Alternating Standing Quad Stretch

1:00 Single-Leg Squats to Bench or Box

Set 3

2:00 Max Single-Leg Squats, Single-Leg Squats to Bench or Box, or Reverse Lunges

Choice 2-

On a 8:00 Clock

3 Sets:

12 Weighted Single-Leg Squats

12 Alternating Reverse Lunges

1:00 Hollow Hold

*Scale the weighted single-leg squats to one of the following:

1) Single-Leg Squat (no added weight)

2) Single-Leg Squat to a box or bench


Primary focus is Heavy Day

Metcon (9 Rounds for weight)

9 Sets For Load:

Front Squat


Front Squat (Input your heavyiest single)


Metcon (Distance)

October Monthly Challenge:

Rowing Max Meters – over the months period