CrossFit Ballwin – CrossFit

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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.


Row Warmup

2 Minute Easy Row

Jump Rope / Bodyweight Warmup

30 Seconds Single Unders (Low Jump)

30 Seconds Squat to Stands

30 Seconds Single Unders (High Jump)

30 Seconds Push-up to Down Dog

30 Seconds Double Taps

30 Seconds Hollow Hold

30 Seconds Double Under Practice

30 Seconds Arch Hold

Strength & Skill


1. Tight Straps, Loose Grip

Double Unders:

1. Loose Grip, Tight Body


1. Squeeze Your Butt


“Tread Water” (Time)

For Time:

2,000/1,600 Meter Row

150 Double Unders

10 Rounds of “Cindy”

*1 Round of “Cindy”:

5 Pull-Ups

10 Push-ups

15 Air Squats

After Party

Gymnastics Stamina

For Time:


Burpee Box Jump Overs (30″/24″)

Bar Muscle-ups



1 Mile Run

100/80 Calorie Bike or Ski Erg


Reduce Reps

225 Single Unders

2:30 of Practice

150 Double Taps


Reduce Reps

Elevate Hands to Box or Bench

Knee Push-ups


Reduce Reps

Ring Rows

Banded Pull-ups

Jumping Pull-ups

Dumbbell Bent Over Rows