CrossFit Ballwin – CrossFit

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Daily Mindset

“If you aim at nothing, don’t worry… we’ll hit it.”

A clear and defined goal seems like an obvious first step. However, it is often missed.

It’s not that we don’t have any general goals or directions in mind… it’s that we tend to lack crystal clear specificity. We lack the concrete intentions that we need when we hit the chaotic storm.

If we have to pause to think about what our goals are, we haven’t yet defined them to the extent we need to have them stick. They need to come to our lips in the blink of an eye, as if it’s a subconscious reaction.

Let it be specific, measurable, and actionable. “I need to get better with money”, turns into “I will have $40 each payment transferred to my retirement account.” “I want to get fitter”, turns into “I will eat 3 quality meals per day, 6 days per week, and go to the gym on Mon/Tue/Wed, Fri/Sat”. “I want to have better presentation skills”, turns into “I will take the improv class in my city every Monday for the next six weeks”.

Be intentional. Specificity is everything.


3 Rounds

30 Seconds Each

Bike (Increasing Intensity)

Push-up to Down Dog

Front Plank to Push-up Plank

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats


Chest Stretch on Floor: 30 Seconds Each Side

Barbell Assisted Straddle Stretch: 1 Minute

Strength & Skill

Review “Hips & Shoulders” on all movements.


“Wheelie Time” (Time)

5 Rounds:

30 Push-ups

20 Deadlifts (155/105)

10/7 Calorie Bike

1 Minute Rest Between Rounds

* Your score will be the total time, including rest, it take to complete the 5 rounds

After Party

Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:




Lower Back