CrossFit Ballwin – CrossFit

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Daily Mindset

“You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction.” – George Lorimer

“Win the morning, win the day” is something we’ve all heard once or twice before.

It’s less however about winning the morning, and more about establishing the right habits. The most successful in life routinely draw back to a core staple of set daily habits.

Write a short list of healthy habits you believe push you forward. It could be reading, journaling, “no phone hours”, or anything in between. Where consistency is king, discipline is freedom.


30 Seconds Each

Mountain Climbers

Hollow Hold

Glute Bridges

Arch Hold

Single Leg Glute Bridges (30 Seconds Each)

Push-up to Down Dog

Glute Bridge Walkouts

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats


Couch Stretch: 45 Seconds Each Side

Front Rack Stretch: 45 Seconds

Strength & Skill

Toes to Bar:

1. Shoulder Blades

2. Fast Transition

Hang Power Cleans:

1. Shoulder Blades Over Bar

2. Fast Transition


“Four Eyes” (6 Rounds for weight)

On the 4:00 x 6 Rounds:

200 Meter Run

10 Toes to Bar

5-5-4-4-3-3 Hang Power Cleans

Build In Weight On Hang Power Clean

After Party

Gymnastic Capacity

30 Strict Pull-ups

30 Strict Handstand Push-ups

Rest 2 Minutes

20 Strict Pull-ups

20 Strict Handstand Push-ups

Rest 1 Minute

10 Strict Pull-ups

10 Strict Handstand Push-ups