CrossFit Ballwin – CrossFit

View Public Whiteboard

Daily Mindset

“Sometimes you will never know the value of a moment, until it becomes a memory.” – Dr Suess

Words from a children’s book, but words that reach far beyond.

It’s easy to get caught up in “life”.

To be so focused on chasing our next goal. Hunting that next accomplishment.

Dr. Suess gives us a grounding thought: to value the present. To appreciate the moments in front of us, despite how tempting it may be to look ahead. In today’s world, we’re moving faster than ever. Planning more than ever. Forecasting more than ever. But in all the plans that we could possibly dream up, regardless of how big and audacious as they may be, do not create memories. Only today can.


1 Minute Each

Easy Bike

Side Planks (30 Seconds Each)

Single Leg Glute Bridges (30 Seconds Each)

30 Seconds Each

Moderate Bike

Glute Bridges

Front Plank

Glute Bridge Walkouts

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats


Banded Hamstring Stretch: 40 Seconds Each Side

Banded Cross Body Stretch: 40 Seconds Each Side

Strength & Skill

Review “Hip Position” for all movements.


“Floor It” (1 Rounds for time)

Every 5 Minutes x 5 Rounds:

30 AbMat Sit-ups

15 Deadlifts (185/135)

21/15 Calorie Bike

* Your score is the slowest of the 5 rounds

After Party

Body Armor

3 Sets: 21 Weighted Glute Bridges

3 Sets: 15 Dumbbell Romanian Deadlifts

3 Sets: 9: Barbell Good Mornings