CrossFit Ballwin – CrossFit

View Public Whiteboard

Daily Mindset

“Knowledge is knowing that a tomato is a fruit. Wisdom is knowing not to put it in a fruit salad.”

Although “knowledge” and “wisdom” are words often lumped into the same category, they are miles apart. The difference between the two: application.

Gaining knowledge, in and of itself, is relatively simple. But purely gaining knowledge doesn’t change who we are. We can place a turbocharged engine under the hood, but it’s not connected to the drivetrain, we won’t drive faster. We might even drive slower, clouding our efforts with “unusable weight”.

Wisdom on the other hand, takes effort. It takes trial, error, pain, blood, sweat, and tears. And it’s a lifelong practice.

Knowing is not half the battle. It’s not even a quarter. It’s the first 10%, if that. What we are after… knowledge in action.


Row Warmup

2 Minutes Easy

30 Seconds Each

Box Step-ups

Slow Air Squats

Lateral Box Step-ups (30 Seconds Each)

Slow Air Squats

Box Jump (Step Down)

Slow Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats


Barbell Ankle Stretch: 45 Seconds

Pigeon Pose on Box: 45 Seconds Each Side

Strength & Skill

Review “Control, Don’t Crash” for each movement.


Squat Clean (Build to a heavy double, touch & go reps)


“Cannonball” (Time)

5 Rounds For Time:

21/15 Calorie Row

15 Box Jump Overs (24″/20″)

7 Squat Cleans (155/105)

After Party

Gymnastics Conditioning

Alternating On the Minute x 10 (5 Rounds):

Minute 1: 50′ Handstand Walk

Minute 2: 50′ Front Rack Walking Lunge

Build to Heavy 50′ Lunge



15/12 Calorie Bike

15/12 Calorie Ski Erg

400 Meter Run

30 Shuttle Runs [10 Meters]


45 Lateral Hops Over Barbell

45 Double Unders

70 Single Unders

20 Jumping Lunges


7 Double Dumbbell Squat Cleans

14 Single Dumbbell Squat Cleans