CrossFit Ballwin – CrossFit

View Public Whiteboard

Daily Mindset

“Adversity causes some to break. For others, it breaks records.”

Adversity can really, really hurt. Let’s not create an illusion that it’s all sunshine and rainbows. It will try our values, test our patience, and challenge who we are as human beings. It’s no warm cup of cocoa on a winter morning.

But a warm cup of cocoa doesn’t make us better. A picture perfect day doesn’t make us better. We learn when we make mistakes. When we miss, trip up, face plant, and get caught off guard. At our very basic biological level, this is how we adapt. It’s encoded in us… and it’s seriously like a secret sleeping super power.

That is, of course, if we them it our advantage. The nature of a mistake is not to tell us we suck. That we failed. That we’re not good enough. The nature of a mistake is to educate us. To give us the ammunition we need to become better. To take the challenge to earn greatness, out of something that once was not.

Adversity is not in the way to greatness.

Adversity is the way the way to greatness.

This is the championship mindset.


30 Seconds Each

Easy Row

Easy Single Unders

PVC Around the Worlds

Moderate Row

Quick Single Unders

PVC Pass Throughs

Faster Row

High Single Unders

PVC Cuban Press

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats


Couch Stretch: 2 Minutes Each Side

Barbell Thoracic Opener: 1 Minute

Strength & Skill

Review “Elbows Back” on all movements.


“Closing Time” (Distance)

On the 2:00 x 10 Rounds:

30 Double Unders

5 Power Snatches (115/85)

Max Meter Row With Time Remaining

-No Rest Between Rounds

-Score Is Total Meters

“Closing Time” — Beef’d Up (Distance)

On the 2:00 x 10 Rounds:

40 Double Unders

5 Power Snatches (135/95)

Max Meter Row With Time Remaining

-No Rest Between Rounds

-Score Is Total Meters

After Party

Body Armor

3 Giant Sets:

9 Glute Ham Raises

100 Meter Double Dumbbell Front Rack Carry

15 Barbell Glute Bridges

Rest 2 Minutes Between Sets



Reduce Reps

Single Unders (45)

Practice Time Caps (30 Seconds)

Double Taps

Line Hops

Over-and-Back Dumbbell Hops


Dumbbell Snatch

Odd Object Ground to Overhead

Kettlebell Swings



Any Machine

Max Shuttle Runs [10 Meters]