CrossFit Ballwin – CrossFit

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Daily Mindset

“Don’t tell me who you are. Tell me what you are.”

When we are asked “who” we are, we default to our past. We define ourselves by our resumes. Although our past may give us insight of where we’ve been, it cannot be what defines us… for it’s the past.

When the question however asks “what” we are, we tend to give a different answer. We describe who we really are. It’s one of character, values and beliefs.

Will we be defined by who we’ve been in the past, or by what we stand for today? Let character be our loudest statement.


1 Minute Each:

Active Spidermans

PVC Pass Throughs

Inchworm to Push-ups

PVC Overhead Squats

Shoulder Taps

Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats


Turn Back Stretch on Wall: 1 Minute Each Side

Overhead Stretch on Wall: 1 Minute

Strength & Skill

Barbell Lateral Burpees:

1. Flop, Pop, Hop

Push Jerk:

1. The Dip


Push Jerk (15 Minutes to build up to a Heavy Triple)


“Eighth Wonder” (Time)

8 Rounds For Time:

8 Push Jerks (135/95)

8 Lateral Barbell Burpees

“Eighth Wonder” — Beef’d Up (Time)

8 Rounds For Time:

8 Push Jerks (155/105)

8 Lateral Barbell Burpees

After Party

Row Intervals

On the Minute x 9:

Minute 1: 18/15 Calorie Row

Minute 2: 15/12 Calorie Row

Minute 3: 12/9 Calorie Row

Minute 4: 18/15 Calorie Row

Minute 5: 15/12 Calorie Row

Minute 6: 12/9 Calorie Row

Minute 7: 18/15 Calorie Row

Minute 8: 15/12 Calorie Row

Minute 9: 12/9 Calorie Row



Double Dumbbell Push Jerks

Single Dumbbell Push Jerks

Odd Object Shoulder to Overhead

Full Kettlebell Swings


Lateral Dumbbell Burpees

Regular Burpees