CrossFit Ballwin – CrossFit

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Daily Mindset

“People don’t fear change. People fear sudden change. People fear revolutions. People don’t fear evolutions.” – Simon Sinek

When we sit on this quote for a moment, we can draw a parallel to a recent experience.

Think back to a recent experience that was full of change. Was it uncomfortable? Of course it was.

Now take that same experience and pretend as if those changes were briefed to you on January 1st, and they steadily took place over the course of the calendar year. Would it feel different?

I think so too.

The underlying message is that we don’t fear change. We only fear the speed of change. When we are able to take a step back and see the “uncomfortableness” for what it is, we can find a stronger perspective.

Remind ourselves of this the next time change elicits that unique feeling in our stomach.

For awareness, as always, is the key.


1 Minute Bike

30 Seconds Squat to Stands

30 Seconds Active Samson + Air Squats (Active Samson Each Side + 1 Air Squat)

45 Second Bike (Faster)

30 Seconds Active Spiderman + Hamstring Stretch

30 Seconds Single Leg Glute Bridges (Each Side)

30 Second Bike (Fast)


Wrist Stretch: 30 Seconds Each Side

Barbell Assisted Straddle Stretch: 1 Minute

Strength & Skill


1. Setting the Seat

Power Clean:

1. Move the Feet

2. Work Smarter, Not Harder

Front Squat:

1. Finding the Right Grip

Squat Clean:

1. Soggy Arms vs. Straight Arms


“Emergency Brake” (Time)

For Time:

30/24 Calorie Bike

30 Power Cleans (115/85)

30/24 Calorie Bike

30 Front Squats (115/85)

30/24 Calorie Bike

30 Squat Cleans (115/85)

– Work in 2 Minutes On + 1 Minute Off

– Athletes Pick Up Where They Left Off in the Chipper

– Score is Completion Time, Including Rest Time

– 8 Round (24:00) Cap

Modification 1

For Time:

30/24 Calorie Bike

30 Power Cleans (95/65)

30/24 Calorie Bike

30 Front Squats (95/65)

30/24 Calorie Bike

30 Squat Cleans (95/65)

Modification 2

For Time:

24/18 Calorie Bike

30 Power Cleans (65/55)

24/18 Calorie Bike

30 Front Squats (65/55)

24/18 Calorie Bike

30 Squat Cleans (65/55)

After Party

GROUP STRETCH — Right after workout

Table Top Stretch: 1 Minute

Wall Twist: 1 Minute Each Side

Active Twisted Cross: 1 Minute

6 Sets:

2 Tempo Front Squats – :5 Seconds Down – No Pause – Up

(The Goal: Try to pull the torso taller and taller during descent)



Reduce Calories (Aiming for just over 2 minutes of work per bike)

40/32 Calorie Row

30/24 Calorie Ski Erg

600 Meter Run


Decrease Load


Decrease Load

Squat to a Target