CrossFit Ballwin – CrossFit

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Daily Mindset

“You can’t build on top of success you don’t acknowledge.” – Dallas Travers

There’s a dark side to being so driven.

We can be so focused on constantly improving that we can forget to look back, acknowledging the success we’ve had. I bet we can all relate to a time where we landed a PR lift, or a raise at work… where we were psyched… but only for mere seconds. Before we knew it, we were already thinking, “what’s next?” The finish line moved yet again.

It’s not wrong to be passionately driven.

That’s not where the harm comes from.

The harm comes when we don’t celebrate our victories.

We aim to live in a state of true “blissful dissatisfaction”. Grateful for every experience that comes our way, all the while in a fiery pursuit of the next best version of ourselves. Think of it less as a “pat on the back”, and more of a foundation that we build on. As the quote above teaches us, we can’t build on top of success we don’t acknowledge.


2 Rounds

30 Seconds Each Station:


Squat to Stands

Push-up to Down Dog

Medicine Ball Slams

Hollow Hold

Arch Hold


Dumbbell Ankle Stretch: 40 Seconds Each Side

Kneeling Hamstring Stretch: 40 Seconds Each Side

Strength & Skill

Review “Shoulders” for each movement.


Eighteen Wheeler (AMRAP – Rounds and Reps)


18/15 Cal Bike

15 Wall Balls (20/14)

12 Dumbbell Snatches (50/35)

9 Toes to Bar

After Party

Stamina Squats

On the Minute x 14 (7 Rounds):

Minute 1: 2 Front Squats

Minute 2: 4 Back Squats

Barbell Loaded at 72% 1RM Front Squat



18/15 Calorie Ski Erg

18/15 Calorie Row

18 Shuttle Runs (10 Meters)


16 Single Dumbbell Thrusters (8 Each)

15 Single Dumbbell Goblet Squats


12 Slamballs

12 Odd Object Ground to Overhead


Reduce Reps

Feet as High as Possible

9 Knees to Chest/Waist/Elbows

9 Toe Raises

9 Weighted AbMat Sit-ups