CrossFit Ballwin – CrossFit

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Daily Mindset

“Waste No More Time Arguing What A Good Person Should Be. Be One.” – Marcus Aurelius

It isn’t what we say that defines us, but instead what we do.

In today’s modern world, opinions flow freely. This is a great thing. Yet with such healthy discussions and debates, comes drama, confusion, and a blurred line between what is right and wrong.

The term ‘paralysis through analysis’ is an expression used that describes a situation where we overthink things. We try to appease every opinion, and in attempting so, we do nothing.

Marcus Aurelius urges us to contemplate less, and act more. To be the change we want to see in this world, rather than to argue for it.


Get Hot

2:00 Row

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Strength & Skill

FOCUS: BIG TICKET ITEMS – “Optimal Set-Up, Vertical Torso & Heels Flat”


Push Press (5-3-2-1-1-2-3-5)

-3 to 4 Sets of warm-up

-All lifts from the rack.

-Athletes to share a rack.

Score = Record all lifts



In teams of 4, on a 15:00 clock:

-Accumulate as many reps as possible on the rower (calories)

-Accumulate as many Wall Balls as possible (Compete/Train = 20/14; Sweat = 12/10)

-Share the work any way you choose

-The Rower and Wall Ball must always be in motion

-Each athlete must contribute to both Rowing and Wall Balls

-Keep a running count for Wall Ball and calories at the end

-Score = Calories and Wall Reps combined.

After Party

Group Stretch

Have three athletes pick three stretches, hold for between :30-1:00 for each


For Time:

10 Legless Rope Climbs



Strict Press

Push Jerk

Bench Press


Any machine meters/cals

10m Shuttle Runs


Decrease Load

Decrease Reps

Squat Jumps

Medicine Ball Squats

Single Dumbbell Thrusters

Push Presses