CrossFit Ballwin – CrossFit

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Daily Mindset

“You can’t build on top of success you don’t acknowledge.” – Dallas Travers

There’s a dark side to being so driven. We can be so focused on constantly improving that we can forget to look back. And acknowledge where we came from. I bet we can all relate to a time where we landed a PR lift, or a raise at work… where we were psyched, but only for mere seconds. Before we know it, we’re already thinking, “what’s next?” The finish line always moves.

It’s not wrong to be passionately driven. That’s not where the harm comes from. The harm comes when we don’t celebrate our victories.

We aim to live in a state of true “blissful disassifaction”. Grateful for every experience that comes our way, all the while in a fiery pursuit of the next best version of ourselves. Think of it less as a “pat on the back”, and more of a foundation to build upon. As the quote above teaches us, we can’t build on top of success we don’t acknowledge.


30 Seconds Each

Active Samson

Up Dog

Active Spidermans

Lateral Squats

Mountain Climbers

Russian Baby Makers

Push-up to Down Dog

Slow Air Squats

Frog Hops

Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats


Front Rack Stretch: 1 Minute

Plate Counterbalance Squat Bottom Hold: 1 Minute

Strength & Skill

Lateral Burpee Over Barbell:

1. Feet Back


1. Clean High Pull

2. Tall Clean

3. Pausing Push Press


Cluster (Build to a Heavy Single)


“Granola Bar” (AMRAP – Rounds and Reps)


7 Clusters (135/95)

14 Lateral Burpees Over Barbell

After Party

Body Armor

3 Giant Sets:

9 Double Dumbbell Single Legged Deadlifts (Left)

9 Double Dumbbell Single Legged Deadlifts (Right)

15 Double Dumbbell Stiff-Legged Sumo Deadlifts

21 Weighted Glute Bridges

Rest 2 Minutes Between Sets