CrossFit Ballwin – CrossFit

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Daily Mindset

“I was complaining I had no shoes, until I met a man who had no feet.” – Confucius

A short story to share.

A man walked into a shop to order some flowers to be sent as a gift to his mother, living 200 miles away.

As he got out of his car he noticed a young girl sitting on the curb sobbing. He asked her what was wrong and she replied, “I wanted to buy a red rose for my mother. But I only have seventy-five cents, and a rose costs two dollars.” The man smiled and said, “Come on in with me. I’ll buy you a rose.” He bought the little girl her rose and ordered his own mother’s flowers.

As they were leaving he offered the girl a ride home. She said, “Yes, please! You can take me to my mother!” She directed him to a cemetery, where she placed the rose on a freshly dug grave.

The man returned to the flower shop, canceled the gifting order, picked up a bouquet and drove the two hundred miles to his mother’s house.

At times, we can take many such relationships with our family and friends for granted.


400 Meters Easy

2 Rounds

30 Seconds Active Samson

30 Seconds Active Spidermans

30 Seconds Inchworm to Push-up

30 Seconds Down Dog


Pigeon Pose + Lat Reach: 90 Seconds Each Side

Strength & Skill

Review “The Feet” for each movement.


“Ketty” (Time)

5 Rounds For Time:

400 Meter Run

30 Kettlebell Swings (53/35)

30 Step Back Lunges

“Ketty” — Beef’d Up (Time)

5 Rounds For Time:

400 Meter Run

30 Alternating Dumbbell Snatches (50/35)

30 Single Dumbbell Box Step-ups (24″/20″)

After Party

Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:







Single Arm Russian Dumbbell Swings

Odd Object Ground to Overhead

Single Arm Dumbbell Devil’s Press

Single Arm Dumbbell Snatch


Box Step-ups


500/400 Meter Row

400/300 Meter Meter Ski Erg

25/18 Calorie Bike

30 Shuttle Runs [10 Meters]