CrossFit Ballwin – CrossFit

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So excited to see everyone!!! If you’re not feeling comfortable coming in, thats okay! We will have the Zoom on & you will have live access to a coach during the 9:30am & 4pm classes.


Here is the link:

Daily Mindset

“To succeed in life, you need three things: a wishbone, a backbone and a funnybone.” – Reba McEntire

Wishbone: The growth-mindset that sees everything as an opportunity. To wear the lens of a true optimist… not a delusional “the world is amazing” outlook, but instead the singular focus: what can I learn from this?

Backbone: The unbreakable will to give our best, regardless of the circumstances. To put ego and pride aside, and to live with authenticity. Every day.

Funnybone: The attitude of gratitude for this incredible lifestyle we get to live. To see the humors in life, and to cherish the small things that all too often go unnoticed.


Running Line Drills

High Knee Karaoke

Over the Hurdle

Knee to Chest

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Toe Touches

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffles

Side Shuffle with Jumping Jacks

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Outside Foot Walk

Inside Foot Walk

Fast Feet

Strength & Skill

Double Dumbbell Burpees:

1. Hips & Shoulders

2. Breathing

3. Move Prep


1. Breathing

2. Move Prep


Dumbbell Assisted Straddle Stretch: 1 Minute

Warrior Squats with Dumbbell: 1 Minute


“Pay Dirt” (Time)

10 Rounds:

200 Meter Run

12 Double Dumbbell Burpees (50’s/35’s)

After Party

Handstand Walk Practice

5 Rounds Not For Score:

2 Minute Recovery Bike

2 Minute Handstand Walk Practice