CrossFit Ballwin – CrossFit

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Daily Mindset

“For most of us, the problem is not a lack of goals. But rather too many of them.” – Roy F. Baumeister

Goal setting can be exciting. We all love doing it… thinking about the future. To plan, visualize, and dream. It’s arguably a major strength of ours, as there rarely ever is a shortage we can list off.

The quote brings to light that this strength is however a double-edged sword. For we can create so many goals that we actually dilute our focus. And dilute our time and effort. It’s not that some aren’t important to us, but… if everything is important, then nothing is important.

Less can be more. In the words of Confucius, “Person who chases two rabbits, catches neither”.


30 Seconds Each

Easy Row

Single Unders

Glute Bridges

Moderate Row

Single Unders

Single Leg Glute Bridges (15 Seconds Each)

Faster Row

Single Unders

Glute Bridge Walkouts

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats


Pigeon Pose: 1 Minute Each Side

Strength & Skill

Double Unders:

1. Grip & Push

2. Move Prep

Row & Deadlift:

1. Push

2. Grip

3. Move Prep


Deadlift (15 min. build to a heavy set of 5, 4, & 3 )

3 Warm-up Sets

3 Sets of 5

2 Sets of 4

1 Set of 3

*This approach works out to 1 set roughly every 2 minutes, which gets the work completed within the 15 minute time frame


“Deadbolt” (AMRAP – Rounds and Reps)


60 Double Unders

30/24 Calorie Row

15 Deadlifts (225/155)

After Party

Gymnastic Capacity


5 Burpees to Target (6″)

3 Kipping Handstand Push-ups

5 Burpees to Target (6″)

6 Kipping Handstand Push-ups

5 Burpees to Target (6″)

9 Kipping Handstand Push-ups

Add 3 Handstand Push-ups Each Round