CrossFit Ballwin – CrossFit

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Daily Mindset

“Head, Heart, Hands.” – Jim Kwik

Every action originates as a thought in our head. But from there, thoughts of course don’t just materialize into existence in front of us. It doesn’t go “head to hands”. There’s a step between that decides if it’s going to actually happen: heart.

It’s the emotional connection. Our level of buy-in. We could have the most grandiose plan of all time, but if we aren’t bought in with our heart in full… we know it will never work.

It’s less about what we’re doing, and more about why we’re doing it. Our success is less about “which path”, and more about the level of commitment we bring to it.

As we move through our day, let’s consider this concept of Head, Heart, Hands. If we find ourselves struggling with something… a specific career, a relationship, a lifestyle… what is causing it? Are we bought in?

Head, Heart, Hands.

Our reasons are what will reap our results.


30 Seconds Each

Wall Squats

Glute Bridges

Single Leg Glute Bridge (Right)

Single Leg Glute Bridge (Left)

Glute Bridge Walkouts

Down Dog

Active Twisted Cross

Lateral Squats

Warrior Squats

Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats


Front Rack Stretch: 45 Seconds

Forearms Stretch: 45 Seconds

Single Arm Lat Stretch on Wall: 30 Seconds Each Side

Strength & Skill

All Barbell Movements:

1. Bar High


Time Schedule:

“Wise Men” – 0:00 to 20:00

Barbell Complex – 20:00 to 27:00

Wise Men (3 Rounds for reps)


3 Power Cleans (135/95)

3 Front Squats (135/95)

3 Push Jerks (135/95)

Rest 3 Minutes


3 Power Cleans (155/105)

3 Front Squats (155/105)

3 Push Jerks (155/105)

Rest 3 Minutes


3 Power Cleans (185/135)

3 Front Squats (185/135)

3 Push Jerks (185/135)


Barbell Complex 6

7 Minutes to Build to a Heavy Complex:

1 Power Clean

3 Front Squats

1 Shoulder to Overhead

After Party

Midline Recovery

5 Rounds Not For Time:

9 Strict Toes to Bar

12 Pausing Hip Extensions

15/12 Calorie Bike

*Pause 1 Second at the Top of Each Hip Extension”



All Movements With Double Dumbbells

All Movements With Single Dumbbell