CrossFit Ballwin – CrossFit

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Daily Mindset

“When doing your risk analysis, how do you measure the risk of doing nothing?”

There will always be a reason to wait. Always a reason to push to tomorrow. To await that “right moment”. This is a pitfall we’ve all found ourselves in… we wait for perfect.

Every single one of us has experienced this… we held off on something, and maybe never started, ultimately because we genuinely believed we were going to fail. Or at least, not get it right, to the extent we wanted.

A lens to view these decisions through, is to put us 10 years from now.

What is is the bigger risk – to look back and realize that the attempt didn’t come exactly the way we had envisioned, or… to look back and realize that we never tried?

Sometimes the biggest risk is never taking one.

Sometimes we just need to jump, and build our wings on the way down.


Bike 2:00 – Easy / Jog 400m

:60 Squat Hold

:30 Knuckle Draggers

Bike 1:00 – Moderate / Jog 200m

10 Scap Retractions

:30 Inch Worm to Push-Up

Bike :30 – Sprint / Run 100m

Strength & Skill


1. Chest Tall, Lean into Handles


1. Elbows Up, Elbows Forward


Bench Press (2-3 Warm-up Sets, then 5 Sets of 8-10 Reps)


“Acid Reflux” (Time)

5 Rounds For Time:

18 Toes To Bar

12/9 Calorie Bike

9 Thrusters (115/85#)

Modification 1 (Performance)

5 Rounds For Time:

14 Toes To Bar

12/9 Calorie Bike

9 Thrusters (95/65#)

Modification 2 (Fitness)

5 Rounds For Time:

18 Feet Above Hips (hanging)

10/7 Calorie Bike

9 Thrusters (65/45#)

After Party

Cool Down-

1:00 Child’s Pose + Groin Stretch

:30 Figure 4 (each side)

:30 Eagle Arms (each side)

1:00 Couch Stretch (each side)

ACCESSORY – Strength (outside of class time)

Tempo Front Squat

On the 2:00 x 5 Sets:

3 Tempo Front Squats

3 Seconds Down + 3 Seconds Hold

Start at 60% and Build to Moderate Set


T2B (<:60)
Decrease Reps

Knee Raises


BIKE (<1:00)
Decrease Cals: 10/8; 8/6

Rower: 20/15

Ski Erg: 12/9 (same)

Run 200m

Decrease load

Dumbbells / 1 Dumbbell

Front Squat

Push Press

Injured: Seated Strict Press