CrossFit Ballwin – CrossFit

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Daily Mindset

A short story.

One day, a man won a brand new car in the lottery. Thrilled, his relatives came to visit and congratulate him. They said, “Isn’t it great? You’re so lucky!”. The man replied, “Maybe”.

A few weeks passed, and suddenly the man was hit in the car by a drunk driver, leaving him in the hospital with multiple injuries. His family once again came to visit him, now saying, “That was really unfortunate.”. Again the man replied, “Maybe”.

A few more weeks passed, and as the man is recovering in the hospital, a landslide takes his home into the sea. His family comes back, saying “Aren’t you lucky you weren’t at home, and instead here at the hospital!” Again, he replied, “Maybe”.

The man’s “maybe” signifies a refusal to judge anything that may happen. Instead of judging what is, he accepts it as so, moving consciously into alignment with whatever comes his way.

Warm Up

7 Minutes For Quality

1 Minute Row

1 Minute Inchworm to Push-up

1 Minute Wall Squats

1 Minute Shoulder Taps

1 Minute Single Leg Glute Bridges (30 Seconds Each Side)

1 Minute Straight Leg Sit-ups

1 Minute Row


Couch Stretch: 90 Seconds Each Side

Turn Back Stretch on Wall: 1 Minute Each Side

Strength & Skill

Row & Toes to Bar:

1. Press

Push Press:

1. Lower Body Movement

Front Squats:

1. Upper Body Movement


“Boop” (Calories)


Max Calorie Row

Every 2 Minutes [Starting at 0:00]:

7 Toes to Bar

7 Push Press (95/65)

7 Front Squats (95/65)

After Party

Body Armor

3 Giant Sets:

1 Minute Plank

50 Banded Pull-Aparts

25 Banded Tricep Push Downs

Rest as Needed Between Sets



Reduce Reps

Knees to Elbows/Chest/Waist

Toes as High as Possible

AbMat Sit-ups (14)


Double Dumbbell Push Press

Single Dumbbell Push Press (5 Each)


Double Dumbbell Front Squats

Single Dumbbell Front Squats (5 Each)


Any Machine

10 Meter Shuttle Runs