CrossFit Ballwin – CrossFit

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Daily Mindset

“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.” – Scott Adams

How does an echo start?

With a tiny sound. One that in and of itself, might not even be noticeable. But shortly thereafter that soft sound, comes it’s echo. Still maybe nothing to turn heads. Yet, this echo builds upon its previous. And again. And then again. Before we know it, it’s impossible to ignore.

It’s called the “changing of the echos”, and it starts with a single tiny noise. Will we start one today?


Run Warmup

400 Meters Easy

30 Seconds Each

Active Spidermans

Air Squats

Mountain Climbers

Air Squats

Frog Hops

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

Squat Hold: 45 Seconds

Strength & Skill


1. Bar High


Thruster (On the 1:30 x 6 Sets: 3 Thrusters)

*Stay at a challenging load across or steadily build in weight over the 6 sets


“Down to Earth” (Time)

7 Rounds For Time:

200 Meter Run

7 Thrusters (95/65)

7 Burpees

After Party

Gymnastics Conditioning


1 Pausing Strict Handstand Push-up

1 Strict Handstand Push-up

1 Kipping Handstand Push-up

10 Alternating Pistols

2 Pausing Strict Handstand Push-ups

2 Strict Handstand Push-ups

2 Kipping Handstand Push-ups

10 Alternating Pistols

3 Pausing Strict Handstand Push-ups

3 Strict Handstand Push-ups

3 Kipping Handstand Push-ups

10 Alternating Pistols

Add (1) Rep to Each Handstand Push-up Movement Until Time Cap

Pistols Stay Fixed at 10 Reps in Between Each Round

Pausing Strict Handstand Push-ups: 1 Second with Head to Floor



250 Meter Row

200 Meter Ski Erg

12/9 Calorie Bike

15 Shuttle Runs [10 Meters]


7 Double Dumbbell Thrusters (Equal Reps)

14 Single Arm Dumbbell Thrusters

14 Dumbbell Goblet Thrusters (2x Reps)

14 Odd Object Thrusters (2x Reps)

14 Wallballs

14 Jumping Air Squats