CrossFit Ballwin – CrossFit

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Daily Mindset

“How much do you care about getting better?”

Sounds like a silly question, but most don’t think about this.

When we truly care about getting better, our view on things change. We see events as means to grow… truly chances to improve ourselves. The opposite is when we view everything as a test.

When we find ourselves comparing against others, stuck on the thought of viewing “X” as a measuring stick against our goals, remind ourselves of this question. How much do we care about getting better?


30 Seconds Each

Easy Row

Active Samson

Russian Baby Makers

Moderate Row

Medicine Ball Deadlifts

Squats to Medicine Ball

Faster Row

Medicine Ground to Overhead

Squats with Medicine Ball

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats


Barbell Ankle Stretch: 1 Minute

Barbell Assisted Straddle Stretch: 1 Minute

Strength & Skill

Review for Each Movement:

1. Set-Up Position

2. Timing of Knee Bend


“Shoot Your Shot” (AMRAP – Rounds and Reps)


45 Wallballs (20/14)

30/24 Calorie Row

15 Deadlifts (275/185)

After Party

Handstand Walk Conditioning

For Time:

100 Double Unders, 50′ Handstand Walk

80 Double Unders, 50′ Handstand Walk

60 Double Unders, 50′ Handstand Walk

40 Double Unders, 50′ Handstand Walk

20 Double Unders, 50′ Handstand Walk