CrossFit Ballwin – CrossFit

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Daily Mindset

Science has measured humans to have 20,000 genes. Some onions have 40,000.

The idea of better or worse “gene pools” is a myth. True for our skin and hair color at birth, but not at all towards our potential in life.

Another “gene” controls that. It’s called “Epigenetics”. A fancy word that says, we are the ultimate adaptation machine. We respond to our environment, and most specifically, to stress.

The great thing about Epigenetics is that we’re all born with it.

We just need to get after it.


Row Warmup

1 Minute Easy

40 Seconds Moderate

20 Seconds Moderate-Hard

30 Seconds Each

Jumping Jacks

Down Dog

Single Unders

Shoulder Taps

Double Taps

Single Leg Glute Bridges (30 Seconds Each)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats


Calf Stretch on Post: 45 Seconds Each Side

Pigeon Pose: 1:30 Each Side

Strength & Skill

Review “Hands” for all movements.


“Aftermath” (Time)

For Time:


Calorie Row

After Each Round:

10 Deadlifts (185/135)

40 Double Unders

After Party


3 Sets:

1:00 L-Sit (Accumulated Time)

30 Barbell Good Mornings

Rest as Needed Between Sets



15 Double Dumbbell Deadlifts


Reduce Reps

45 Seconds of Practice

60 Single Unders

40 Double Taps


Equal Calorie Bike or Ski Erg

Calorie Bike: 35-30-21-15-19

400 Meter Run (For Each)