CrossFit Ballwin – CrossFit

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Daily Mindset

“When I write, I feel like an armless, legless man with a crayon in his mouth.” – Kurt Vonnegut

It can be easy to forget that even the greats are full of awkwardness and clumsiness. Yet the man quoted above is known to have changed the face of American literature.

But despite Vonnegut’s success, he didn’t start that way. It was full of fumbles, false starts, and embarrassing mistakes. Yet where others in his shoes stopped, he chose to keep going. Forcing himself to move forward. He kept taking one more step, even when the process did not seem rewarding.

Awkward and clumsy is not just OK… it’s part of the way.


30 Seconds Each

Easy Bike

Lateral Squats

Down Dog

Moderate Bike

Wall Squats

Inchworm to Push-ups

Faster Bike

Goblet Squats

Side Plank (Each Side)

Single Dumbbell Warmup

20 Seconds Each Side

With Lighter Weight:

Single Dumbbell Deadlift (Between Legs)

Single Dumbbell Russian Swings

Single Dumbbell Strict Press


Dumbbell Ankle Stretch: 30 Seconds Each Side

Dumbbell Squat Hold: 1 Minute

Dumbbell Assisted Straddle Stretch: 1 Minute

Dumbbell Warrior Squats: 1 Minute

Strength & Skill

Alternating Dumbbell Snatches:

1. Progression

– Deadlifts

– Jump Shrugs

– High Pulls

– Push Press

– Hang Power Snatches

– Power Snatches

Practice Round

1 Round

With Lighter Weights:

6 Alternating Dumbbell Snatches

6 Air Squats

6 Calorie Bike

1 Round

With Lighter Weights:

4 Alternating Dumbbell Snatches

4 Air Squats

4 Calorie Bike


“Control-Alt-Delete” (1 Rounds for time)

On the 5:00 x 4 Rounds:

20 Alternating Dumbbell Snatches (50/35)

40 Air Squats

20/15 Calorie Bike

“Control-Alt-Delete” — Beef’d Up (1 Rounds for time)

On the 5:00 x 4 Rounds:

10 Devil’s Press (50’s/35’s)

15 Double Dumbbell Front Squats (50’s/35’s)

20/15 Calorie Bike

After Party

Stamina Conditioning



Unbroken Wallballs

Your Choice on Weight



Barbell Power Snatches [Light]

Odd Object Ground to Overhead

Kettlebell Swings



Equal Calorie Bike

Equal Calorie Ski Erg

25/18 Calorie Row

400 Meter Run

30 Shuttle Runs [10 Meters]