CrossFit Ballwin – CrossFit

View Public Whiteboard

Daily Mindset

“You make a living with what you get. You make a life with what you give.” – Winston Churchill

Think back to a time in your life when you came in clutch for someone. One where your actions made a significant impact on someone’s life. Maybe it was a time where you showed up for a friend in a time of need. But you didn’t just show up… you went above and beyond. Not because of some expected return or ulterior motive, but because you believed it was the right thing to do. You genuinely cared.

Think back to that day, and how that made you feel when you saw your impact. Think back to how it felt to know you made a difference. It felt good, didn’t it. Really, damn, good.

Science has shown us that one of the most powerful emotions we can feel, via serotonin, is released in mass at these moments. But what is even more interesting, is that it’s literally contagious. Think back to the last time you saw someone else doing something generous. Maybe it was as simple as holding the door open at the store for an elderly customer. Think back to that… how did you feel, witnessing that? Did it make you feel, more generous?

If generosity is contagious, it just needs to be started.

Let it be us.

Be the change we want to see in this world.


1 Minute Each

1 Minute Bike

1 Minute Slow Wall Squats

1 Minute Single Arm Kettlebell Deadlifts (30 Seconds Each)

1 Minute Hollow Hold/Arch Hold (30 Seconds Each)

1 Minute Push-up to Down Dog

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats


Child’s Pose on Kettlebell: 1 Minute

Kettlebell Ankle Stretch: 30 Seconds Each Side

Strength & Skill

Review “Feet & Hips” coaching que.


“Tricycle” (Time)

For Time:

Buy-In: 2,000/1,600 Meter Bike

Directly Into…


Kettlebell Swings (53/35)


Thrusters (75/55)

“Tricycle” — Beef’d Up (Time)

For Time:

Buy-In: 2,000/1,600 Meter Bike

Directly Into…


Kettlebell Swings (70/53)


Thrusters (95/65)

After Party

Back Squats


Back Squats

Rest 2 Minutes Between Sets

Set 1: 10 Reps @ 55-57% 1RM

Set 2: 8 Reps @ 65-67% 1RM

Set 3: 6 Reps @ 75-77% 1RM

Set 4: 4 Reps @ 83-85% 1RM

Set 5: 2 Reps @ 90-92% 1RM

Back Squat (Follow percentage scheme)


2,000/1,600 METER BIKE

1,000/800 Meter Row

800 Meter Run


Double Dumbbell Thrusters

Single Dumbbell Thrusters


Single Dumbbell Hang Power Snatches

Single Dumbbell Russian Swings


Reduce Reps

Banded Pull-ups

Ring Rows

Jumping Pull-ups

Dumbbell Rows From Plank Position

Barbell Bent Over Rows

Double Dumbbell Bent Over Rows

Single Dumbbell Bent Over Rows