CrossFit Ballwin – CrossFit

View Public Whiteboard

Daily Mindset

“Hope and despair are both self-fulfilling prophecies.” – Ernest Hemingway

If you are in the market for a blue Honda, all you see on the road are blue Hondas. It’s as if they are seemingly everywhere. In every intersection, passing us on the highway, and at the gas station.

Yet, they were there the whole time. We as humans have what’s called the “Reticular Activation System”, which helps us see more of what we’re actively thinking about.

It’s actually a survival mechanism. If we needed to look for food because we were about to starve, we prime our senses to find it. Or if danger was close by in the form of a man-eating predator, we’d prioritize our senses to be very aware of potential attackers. It’s an incredible level of focus that we don’t realize we’re using, where our subconscious and conscious work together.

We’ve witnessed the effects of where our focus goes. It’s an absolute weapon, and has the ability to bring whatever we’re focused on, into reality.

Today… are we focused on what might go wrong?
Or are we focused on what we need to do, to make it go right?



0:30 Row

0:30 Plank

0:30 Plank to Push Up

0:30 Row

0:30 Side Plank (L)

0:30 Side Plank ( R )

0:30 Row

0:30 Hollow Body Hold

0:30 Hollow Body Rocks

0:30 Row 

0:30 Seated L Sit Hold

0:30 Seated L Sit Lifts


0:30 Pigeon Pose on Box (L/R)

0:30 Calf Stretch on Box (L/R)


Shoulder Press (15 Minutes – Build to a Heavy 3 Rep)


“TEAM PLAYER” (Distance)


[Teams Of 2]

AMRAP 20: 

Max Meter Row

*Switch After Completing:

20 Box Jumps (24″/20″) 

200ft Farmers Carry (50’s/35’s) 

*Score = Total Meters (Partner 1 Meters + Partner 2 Meters)

[SWEAT] Use:

Box Jumps (24″/20″)

Farmers Carry (35’s/ 20’s)

After Party


1:00 Elevated Spiderman on Box (L/R)

1:00 Couch Stretch (L/R)


Back Squat

After Every Set:

10 Weighted Sit Ups

10 Dragonflies



-Any Machine Max Meters

-Run Max Meters

-Decrease Reps

-Decrease Height

-Box Step Ups

-Squat Jumps


-Decrease Distance

-Decrease Weight

-1:00 Double Dumbbell Hold