CrossFit Ballwin – CrossFit

View Public Whiteboard

Daily Mindset

“The only person you are destined to become is the person you decide to be.” – Ralph Waldo Emerson

Fate puts opportunity in front of us. Destiny is the result of what we choose to do with it.

In turn, destiny is a choice. Not some predetermined thing of fairy tales and lore. We can sit and allow destiny to happen to us, or we can choose to have destiny happen for us.

Don’t wait to be chosen. Choose. Decisions = Destiny.


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


Pigeon Pose: 45 Seconds Each Side

Calf Stretch on Post: 30 Seconds Each Side

Strength & Skill


1. Feet Relaxed


1. Knees In, Heels Down


1. Knees In, Heels Up


“Charlie Brown” (1 Rounds for time)

On the 15:00 x 2 Rounds:

800 Meter Run

40/30 Calorie Bike

40/30 Calorie Row

400 Meter Med Ball Run (20/14)

*Record your times for both rounds, as your score will be the slower of the 2

After Party

Gymnastic Capacity

On the Minute x 5:

25 Double Unders

Max Strict Handstand Push-ups

Directly Into…

On the Minute x 5:

25 Double Unders

Max Kipping Handstand Push-ups