CrossFit Ballwin – CrossFit

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Daily Mindset

“Think like an immigrant. Act like an artisan.”

To “think like an immigrant”… where nothing is owed to me. Nothing promised. There’s no legacy spot awaiting me, and I’m not owed a job, a title bump, or a promotion. That no matter what or who I was yesterday, I’m brand new here, today. So I better plan to work harder than I ever have before to achieve my goals.

And to act, “like an artisan”. In the middle-ages, before mass production, every pair of shoes, every saddle, tool and utensil were made by hand. All one-off productions. By a creator, called an artisan. Artisans took great pride in their work, and would carve their initials into each piece they created.

Regardless of what we’ve accomplished, nothing is owed to us. Yesterday is gone, and we must earn today. And in everything we do, let’s take so much care that we could proudly etch our name into the side of our work for the world to see. We are humble, we are hungry, and we are the hardest damn workers in the room.


30 Seconds

Easy Single Unders

Slow Air Squats

Medicine Ball Strict Press (From Seated “L” Position)

Quick Single Unders

Down Dog

Squats to Medicine Ball

High Single Unders

Inchworm to Push-up

Medicine Ball Slams

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats


Child’s Pose on Ball: 1 Minute

Medicine Ball Thoracic Opener: 1 Minute

Strength & Skill

Review “Arms & Hands” on all the movements


Shoulder Press (Build up to a 3rm)


“Funny Business” (AMRAP – Rounds and Reps)


30 Strict Presses (75/55)

30 Double Unders

30 Wallballs (20/14)

30 Double Unders

After Party

Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:




Upper Back