CrossFit Ballwin – CrossFit

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Daily Mindset

“Nothing great was ever achieved without enthusiasm.” -Ralph Waldo Emerson

There is a difference between one who is “there”, and one who is “being there”.

Many of us here are parents. You would understand more than most how being present is everything. A parent can go to their kids’ soccer game, and sit in the stands on their phone, awaiting the end. Or they can go to the game, and passionately be there. Not by yelling or cheering, but by intently wanting to be there. One is “just there”. The other is “being there”.

We can go on a family vacation because, “it’s what families do once a year”, or we can go on a family vacation because we want to spend more time with each other without the distractions of our daily lives. From the outside looking in, it may or may not be as visibly obvious as the effects it leaves.

The obvious application here is in our training. If we were to go through the motions in “Fran” (21-15-9 Thruster/Pull-Up), with a relaxed, 15:00 completion time… there is very little benefit.

The less obvious is our daily encounters outside the gym. Where we may be going through the motions. Is it a lack-luster goodbye to our significant other before leaving for work? Is it greeting an employee with a “How are you?” even though we don’t mean it?

It’s okay to discover these in our daily lives. They happen, as we become comfortable in a routine. Doesn’t mean they should stay that way.


Line Drills

High Knee Karaoke

Over the Hurdle

Knee to Chest

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Toe Touches

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffles

Side Shuffle with Jumping Jacks

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Outside Foot Walk

Inside Foot Walk

Fast Feet


Wall Twist Squat: 1 Minute (Each Side)

PVC Wall Squats: 30 Seconds

Turn Back Stretch: 1 Minute (Each Side)

PVC External Rotation: 30 Seconds (Each Side)

Strength & Skill

Overhead Squats:

1. External Rotation

2. Grip Width

3. Order of Operations


Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

After Party

Gymnastic Stamina

On the 3:00 x 5 Rounds:

30 Double Unders

30% of Max Ring Muscle-ups

30 Double Unders

30% of Max Strict Handstand Push-ups

Recovery Bike with Time Remaining



500 Meter Row

400 Meter Ski Erg

25/18 Calorie Bike

30 Shuttle Runs [10 Meters]


15 Front Squats

10 Single Arm Dumbbell Overhead Squats (Each)

20 Single Dumbbell Goblet Squats

20 Wallballs

20 Medicine Ball Squat Cleans

30 Jumping Squats

20 Odd Object Overhead Squats