CrossFit Ballwin – CrossFit

View Public Whiteboard

Daily Mindset

“If you can’t fly, then run. If you can run, then walk. If you can’t walk, then crawl. But whatever you do, you have to keep moving forward.” – Martin Luther King Jr

Comedian Jerry Seinfeld had a daily practice, which was a promise to himself. To “never break the chain”.

Every day, Jerry promised himself that he would write a joke, every single day. The length, the topic, and even how funny it was came second to the fact – that it was completed. Some days the jokes were incredibly funny. Other days, hardly. Some jokes were long, some were barely a sentence. But he “never broke the chain”.

What Jerry was doing, was committing himself to make forward movement, every, single, day. Some days it was inch, and some days it was a mile. And this seemingly simple practice, to place tangible action into every day, resulted in one of the greatest comedians of his time.

As Martin Luther expresses, it’s not about the magnitude of the progress. All that matters, is that we’re moving forward.


30 Seconds Each

Box Step-ups

Active Samson

Push-up to Down Down Dog

Active Spidermans

Shoulders Taps

Glute Bridges

Single Leg Glute Bridges (Each Side)

Glute Bridge Walkouts

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats


Child’s Pose on Box: 1 Minute

Front Rack Stretch: 1 Minute

Kneeling Hamstring Stretch: 30 Seconds Each Side

Strength & Skill

Non-Barbell Movements:

1. The Feet

Barbell Movements:

1. Shin Angle


On a Running Clock:

[0:00]: 10 Push Jerk

[2:00]: 8 Push Jerk

[4:00]: 6 Push Jerk

[6:00]: 4 Push Jerk

[8:00]: 2 Push Jerk

[10:00]: 2 Push Jerk (increased)

Push Jerk (Follow rep scheme according to clock)

Practice Round

1 Round

With Lighter Weight:

4 Box Jump Overs

4 Deadlifts

3 Bar-Facing Burpees

3 Hang Power Cleans

2 Strict Pull-ups

2 Push Jerks

1 Round

With Workout Weight:

4 Deadlifts

3 Hang Power Cleans

2 Push Jerks


“DelighT” (AMRAP – Rounds and Reps)


12 Box Jump Overs (24″/20″)

12 Deadlifts (155/105)

9 Bar-Facing Burpees

9 Hang Power Cleans (155/105)

6 Strict Pull-ups

6 Push Jerks (155/105)

“DelighT” — Beef’d Up (AMRAP – Rounds and Reps)


12 Box Jump Overs (30″/24″)

12 Deadlifts (155/105)

9 Bar-Facing Burpees

9 Hang Power Cleans (155/105)

6 Bar Muscle-ups

6 Push Jerks (155/105)

After Party

Gymnastics Conditioning

10 Rounds For Time:

3 Ring Muscle-ups

6 Strict Handstand Push-ups

12 Minute Time Cap



Double Dumbbell Deadlifts

Single Dumbbell Deadlifts

Odd Object Deadlifts

Kettlebell Deadlifts


Double Dumbbell Hang Power Cleans

Single Dumbbell Hang Power Cleans

Odd Object Power Cleans

Russian Kettlebell Swings


Double Dumbbell Push Jerks

Single Dumbbell Push Jerks

Odd Object Shoulder to Overhead

Full Kettlebell Swings


Lateral Hops Over Barbell (2x Reps)

Line Hops (2x Reps)

Box Step-ups

Double Unders (3x Reps)

Single Unders (5x Reps)

Jumping Lunges (2x Reps)

Reverse Lunges (2x Reps)


Dumbbell Facing Burpees

Regular Burpees


Reduce Reps

Banded Strict Pull-ups

Ring Rows

Inverted Bar Rows

Renegade Rows (Equal Reps)