CrossFit Ballwin – CrossFit

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Daily Mindset

“Never confuse movement, with action” – Ernest Hemingway

“Busy work” is our mortal enemy.

“Movement” here refers to taking care of the pressing and loud items in our day. The emails. The text messages. The bills. Parts that need to be done eventually, but are seemingly far more urgent in the moment than they are in reality. For at the days end, as we climb into bed, the days that were consumed with such busy work leave us feeling the least fulfilled. “What the hell did I do today?”

This is because “movement” does not push us towards our goals. Only action does. Action is premeditated effort, driven by purpose. It’s calculated energy, versus reactive “movement”. It’s swimming forward, versus treading water.

This quote urges us to recognize the difference between the two. Are we are we in motion, or are we in action?


40 Seconds Each

Easy Bike

Active Spidermans

Kettlebell Deadlifts (Between Legs)

Moderate Bike

Mountain Climbers

Single Arm Kettlebell Deadlifts (20 Seconds Per Side)

Faster Bike

Frog Hops

Single Arm Kettlebell Farmers Carry (20 Seconds Per Side)

*Performed With 1 Lighter Kettlebell


Couch Stretch: 30 Seconds Each Side

Pec Stretch on Wall: 30 Seconds Each Side

Strength & Skill

Burpees & Swings:

1. The Feet

2. Shoulders Back

3. Move Prep


1. Cement Shoes

2. Move Prep


“Minute to Win It” (5 Rounds for reps)

5 Rounds:

1 Minute Burpees

1 Minute Kettlebell Swings (70/53)

1 Minute Bike Calories

1 Minute Rest

After Party


3 Giant Sets:

5 Inchworms

100 Meter Double Kettlebell Farmers Walk

5 Inchworms

*Rest as Needed Between Sets