CrossFit Ballwin – CrossFit

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Daily Mindset

“All progress depends on the irrational person.”

The initial thought that a human being could run a sub 4:00 mile was absurd. Another ridiculous initial thought: let’s put human beings in a giant metal tube and hurl them into outer space.

Yet someone went against the grain, and did things differently than the status quo. And accomplished the impossible.

We know that change is uncomfortable. It has to be. And we welcome it, the mistakes and fumbles that come along with, and seek out more. In the words of Epictetus, “If you want to improve, be content to be thought foolish, and stupid.


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

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats


Forearms Stretch: 1 Minute

Front Rack Stretch: 1 Minute

Pec Stretch on Wall: 1 Minute Each Side

Strength & Skill

Barbell Movements:

1. DT Cycling


“HarDTop” (1 Rounds for reps)

On the 4:00 x 5 Rounds:

400 Meter Run

1 Round of “DT” (155/105)

*Your score today is your slowest of the 5 rounds

After Party

Body Armor

3 Sets of 9 : Barbell Good Mornings

3 Sets of 12: Weighted Glute Bridges

3 Sets of 15: Strict Toes to Bar

Rest as Needed Between Sets



500/400 Meter Row

400 Meter Ski Erg

25/18 Calorie Bike

30 Shuttle Runs [10 Meters]


Same Movements with Dumbbells