CrossFit Ballwin – CrossFit

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Daily Mindset

“There will never be a better you, than you.”

There is a lot to be said about authenticity.

The first definition inside Merriam-Webster reads, “worthy of acceptance or belief.”

If there’s one sure way to find failure in something, it’s through not being ourselves. It just doesn’t pan out in the long run. While we always remain a student, the harm lies when we blur the lines between emulating the traits of our mentors… with trying to actually be them.

Our mentors do not wish for us to follow in their footsteps.

Our mentors wish for us to go further. To blaze the path further than before.

We have incredible leaders to guide us. But it is now on us to push even further. And there’s no one suited better for that, than you.


Medicine Ball Game


:30 Bodyweight Good Mornings

:30 Inchworm to Push-up

:30 Glute Bridges


Primary Focus

Deadlift Valley (7 Rounds for weight)



Set #1: 9 reps

Set #2: 7 reps

Set #3: 5 reps

Set #4: 3 reps

Set #5: 5 reps

Set #6: 7 reps

Set #7: 9 reps

Score = Log the loading for each set.

Strength & Skill

**FOCUS: BAR PATH – “The bar is a magnet to the body”


Secondary Focus

Metcon (Time)

In Teams of 2:

150 Ring Rows (Feet elevated on a box)

*Partition as Needed*

*While one partner works the other holds two kettlebells farmer carry style (70/53)*

After Party

2:00 Rest/Recover/Record Scores

1:00 Banded Hip Flexor Stretch (Each Side

1:00 Banded Hamstring Stretch (Each Side)

1:00 Up Dog


4 Sets for Quality:

20 Hollow Rocks

Accumulate 1:00 of a Hanging L-Sit



Decrease Load

Decrease Reps (e.g. 5-4-3-2-3-4-5)

Define Range of Motion (From Plates)