CrossFit Ballwin – CrossFit

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Daily Mindset

“Never confuse movement, with action” – Ernest Hemingway

Busy work is our mortal enemy.

“Movement” in the quote above refers to taking care of the pressing and loud items in our day. The emails. The text messages. The bills. Parts that need to be done eventually, but are seemingly far more urgent in the moment than they are in reality. For at the days end, as we climb into bed, the days that were consumed with such busy work leave us feeling the least fulfilled. We may find ourselves saying to ourselves, “What the hell did I do today?”

This is because shear movement does not push us towards our goals. Only action does. Action is premeditated effort, driven by purpose. It’s calculated energy, versus reactive motions. Swimming forward, versus treading water.

This quote urges us to recognize the difference between the two. As we review our recent days, where are we in motion, and where are we in action?


2 Rounds

30 Seconds PVC Pass Throughs

30 Seconds PVC Overhead Squats

30 Seconds PVC Hollow Hold

30 Seconds PVC Arch Hold

30 Seconds PVC V-Ups

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

Strength & Skill

Review the “Grip” for each movement.


Pausing Overhead Squat (10 sec) (On the 2:00 x 5 Sets: 1 Pausing OH Squat )

Paused for 10 seconds at the bottom of the squat.

Practice Round

1 Round

With Workout Weight:

3 Overhead Squats

3 Toes to Bar

3 Thrusters

3 Chest to Bar Pull-ups


“Grimace” (Time)


Overhead Squats (95/65)

Toes to Bar

Directly Into…


Thrusters (95/65)

Chest to Bar Pull-ups

“Grimace” —Beef’d Up (Time)


Overhead Squats (95/65)

Toes to Bar

Directly Into…


Thrusters (95/65)

Chest to Bar Pull-ups

*Second round increased reps

After Party

Strength Stamina

5 Rounds Not For Time:

5 Deadlifts (75%)

5 Bench Press (75%)



Reduce Reps

Feet as High as Possible

Knees to Elbow/Chest/Waist

Toes Raises


Reduce Reps

Chin Over Bar Pull-ups

Strict Pull-ups (12-9-6)

Banded Pull-ups

Ring Rows

Double Dumbbell Bent Over Rows

Single Dumbbell Bent Over Rows


Double Dumbbell Thrusters

Single Arm Dumbbell Thrusters

Dumbbell Goblet Thrusters


Single Arm Dumbbell Overhead Squats

Single Dumbbell Goblet Squats

Front Squats