CrossFit Ballwin – CrossFit

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Daily Mindset

“Water the flowers, not the weeds.”

Imagine your vision being a water hose.

And wherever your attention goes, you water.

Because whatever we end up watering… grows.

Every day, we are going to spend our water (our thoughts), on something. And there is a finite amount that we get to spend. If we choose to spend it on the weeds, those thoughts will grow stronger. Purely for the visualization, imagine gossip, and where that takes us.

Check in with ourselves today.

Are we watering the flowers, or the weeds?


Bike Warmup

2 Minute Easy Bike

PVC Warmup

3 Rounds:

30 Seconds PVC Pass Throughs

30 Seconds PVC Overhead Squats

Try to Get More Narrow with Each

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

Power Snatch:

1. Flex the Triceps

Overhead Squat:

1. Flex the Tricep/Elbows High


Power Snatch + Overhead Squat (2 Power Snatches + 1 Overhead Squat)

On the Minute x 10


“All That” (Time)


Power Snatches (75/55)

Overhead Squats (75/55)

50/35 Calorie Bike


Power Snatches (75/55)

Overhead Squats (75/55)

After Party

Stamina Squats

On the Minute x 12 (6 Rounds):

Minute 1: 3 Front Squats

Minute 2: 6 Back Squats

Barbell Loaded @ 63% 1RM Front Squat

Front Squat



Single Dumbbell Power Snatches

Kettlebell Swings


Single Dumbbell Overhead Squats

Single Dumbbell Thrusters

Single Dumbbell Goblet Squads

Kettlebell Goblet Squats


Equal Calorie Row or Ski Erg

800 Meter Run