CrossFit Ballwin – CrossFit

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Daily Mindset

“Your obsessions become your possessions.” – Ed Mylett

The word “obsessed” gets a bad rap.

And there’s indeed some merit to that.

But let’s try to define “to be obsessed” a little further. What it’s not defined by is “hours put in”. That may be correlation, but not causality. One is truly obsessed with something when their passion and fire for “that thing” is so great, that their willpower will see them through even the harshest of storms. Where every other person quits… they push on. To one who is obsessed, failure is simply not an option.

Be obsessed with reaching our dreams.

Be obsessed with becoming a better husband. A better wife.

A better son, a better daughter. A better friend, a better neighbor.

Be obsessed with what we care about the most. Our fiercest willpower, pointed in the right direction, is the most powerful thing in the world.


30 Seconds Each

Box Step-ups

Active Spidermans

Push-up to Down Dog

Wall Squats

Glute Bridges

Single Leg Glute Bridge (Right)

Single Leg Glute Bridge (Left)

Glute Bridge Walkouts

Side Plank (Right)

Side Plank (Left)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Strength & Skill

Box Jump Overs:

1. Hips & Shoulders

Barbell Movements:

1. Hips & Shoulders


Deadlift (On the 1:30 x 5 Sets: 3 High Box Jumps 3 Deadlift)

Start Around ~60% 1RM & Build


“Juke Box” (Time)

5 Rounds For Time:

15 Deadlifts (155/105)

12 Box Jump Overs (24″/20″)

9 Front Squats (155/105)

“Juke Box” — Beef’d Up (Time)

5 Rounds For Time:

15 Deadlifts (185/125)

12 Box Jump Overs (24″/20″)

9 Front Squats (185/125)

After Party

Aerobic Skill Focus

Not For Time:

16 Minute Recovery Row

[On the 4:00, 8:00, 12:00 and 16:00]:

15-20 GHD Sit-ups

50′ Double Dumbbell Front Rack Walking Lunge



Double Dumbbell Deadlifts

Single Dumbbell Deadlifts

Odd Object Deadlifts

Kettlebell Deadlifts


Lateral Hops Over Barbell

Line Hops

Box Step-ups

Double Unders

Single Unders

Jumping Lunges

Reverse Lunges


Double Dumbbell Front Squats (Equal Reps)

Single Arm Dumbbell Front Squats (2x Reps)

Dumbbell Goblet Squats (2x Reps)

Odd Object Front Squats (2x Reps)