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

200 Meters Easy

30 Seconds Each

Glute Bridges

Air Squats to Medicine Ball

Single Leg Glute Bridges (Each Side)

Medicine Ball Front Squats

Glute Bridge Walkouts

Medicine Ball Thrusters

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats


Pigeon Pose: 1:30 Each Side

Strength & Skill

Front Squats & Wallballs:

1. Active Bottom Position


Front Squat Complex #1 (Build to a heavy set)

1 Pausing Front Squat (2-3 seconds) + 1 Front Squat


“Dodgeball” (Time)

10 Rounds For Time:

15 Wallballs (20/14)

200 Meter Run

After Party

Pausing Hang Squat Snatch

6 Sets of 2

Pause 2 Seconds at Knee Level

Pause 2 Seconds in Bottom Of Overhead Squat

All Percentages of 1RM Squat Snatch:

Set 1: 50%

Set 2: 53%

Set 3: 56%

Set 4: 59%

Set 5: 62%

Set 6: 65%

Rest as Needed Between Sets



30 Air Squats

15 Single Dumbbell Goblet Squats

15 Medicine Ball Squat Cleans


250 Meter Row

500 Meter Bike Erg

200 Meter Ski Erg

12/9 Calorie Bike

15 Shuttle Runs [10 Meters]