CrossFit Ballwin – CrossFit

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Daily Mindset

“Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.” – Benjamin Franklin

The musician doesn’t learn by listening. The musician learns by playing. It’s how the mind, in its ever plastic state, adapts. It responds to application.

In Edgar Dale’s “Cone of Learning”, we learn:

10% of what we read.

20% of what we hear.

30% of what we see.

50% of what we hear and see.

70% of what we say and write.

90% of what we actually participate in.

Information without application, is knowledge.

Information with application, is wisdom.


2 Rounds

30 Seconds Alternating Bird Dogs

30 Seconds Inchworm to Push-up

30 Seconds Arch Hold

30 Seconds Hollow Hold

30 Seconds Straight Leg Sit-ups

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats


“Team Marston” (Time)

10 Rounds Each:

1 Deadlift (315/220)

10 Toes to Bar

15 Bar Facing Burpees

* Switch After Full Rounds

“Team Marston” —Beef’d Up (Time)


1 Deadlift (405/285)

10 Toes to Bar

15 Bar Facing Burpees

*Marston at Original Workout Weight and Individual Version



Regular Burpees

Dumbbell Facing Burpees


Reduce Reps

Feet as High as Possible

Knees to Elbow/Chest/Waist

Toes Raises


15 Double Dumbbell Deadlifts

20 Single Dumbbell Deadlifts