CrossFit Ballwin – CrossFit

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Daily Mindset

“If you can’t fly, then run. If you can’t 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

Easy Row

PVC Pass Throughs

Active Samson

Moderate Row

PVC Lat Stretch

Slow Air Squats

Faster Row

PVC Overhead Squats

Inchworm to Push-up

Overhead Squat Biased Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Behind the Neck Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats


Barbell Ankle Stretch: 1 Minute

Table Top Stretch: 1 Minute

Strength & Skill


1. Elbows Locked

Chest to Bar Pull-Up:

1. Elbows Back

2. Move Prep

Overhead Squat:

1. Elbows Down

2. Move Prep


Overhead Squat (Build up to a heavy, but doable 5 Reps)

Take this movement at your own speed, proper mechanics over weight


“Jackie Legs” (Time)

For Time:

1,000 Meter Row

30 Chest to Bar Pull-ups

50 Overhead Squats (75/55)

After Party


3 Giant Sets:

100′ Single Dumbbell Overhead Carry (Left)

:15 Second L-Sit Hold

100′ Single Dumbbell Overhead Carry (Right)

:15 Second L-Sit Hold

*Rest as Needed Between Sets