CrossFit Ballwin – CrossFit

View Public Whiteboard

Daily Mindset

“If you have everything under control, you’re not moving fast enough.” – Mario Andretti

When we are truly going for it, there is an unmistakable sense of being slightly out of control.

The author of this quote, Mario Andretti, is one of the most successful race car drivers of all time. To bank turns at speeds that could without question kill, and do it with this mindset, speaks to the feeling of chasing down something great.

We won’t be 100% sure what’s around that next corner.

But we’re going anyways.

Anything worth doing, will illicit really, really uncomfortable feelings. The separating factor is our ability to settle in the eye of the storm. To find our calm, and to dive into the next turn at 100mph… even when we don’t know for sure what’s around the bend. Do we get lost in the chaos, or does our focus and commitment to our true north continue our path forward?

Warm Up

Bike Warmup

2 Minutes Easy-Moderate

30 Seconds Each

PVC Around the Worlds (15 Each Each Direction)

PVC Pass Throughs

PVC Overhead Squats

PVC Sotts Press

PVC Arch Hold

PVC Hollow Hold

Overhead Squat Biased Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Behind the Neck Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Strength & Skill

Burpee Pull-Ups:

1. Shoulder Blades Under Bar


1. Grip

2. Shoulder Blades Under Bar

Overhead Squats:

1. Grip


Snatch Technique

On the 1:30 x 6 Sets:

3-Position Power Snatch

3 Overhead Squats


“Bi-Weekly” (Time)

4 Rounds For Time:

10 Burpee Pull-ups

20 Hang Power Snatches (75/55)

21/15 Calorie Bike

After Party

Gymnastics Practice

4 Rounds Not For Time:

5-10 Strict Handstand Push-Ups

50′ Handstand Walk



Burpees (20)

Renegade Rows (10)


Single Dumbbell Hang Power Snatches


30/21 Calorie Row

21/15 Calorie Ski Erg

400 Meter Run