CrossFit Ballwin – CrossFit

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Daily Mindset

“Trade your expectation for appreciation, and the world changes around you” – Tony Robbins

Routines and habits become part of the norm. Morning coffee, listening to the radio, the drive to the field taking the kids to practice. We appreciate healthy habits, and let’s continue to reinforce them. There is however much to be said about taking a pause to our routine, to appreciate the fortune in our lives. The absolute abundance we are so lucky to have.

In a world where comforts are the “norm”, we want to consciously remind ourselves how good our lives are.

The thought of losing those precious parts of our day is a sobering one. But despite it being a morbid thought, we will. There will be a final cup of morning coffee for us. There will be the last chance for us to listen to the radio. And if we are lucky enough to have kids, there will be a last time we get to wait in traffic as we drive them to soccer practice.

As Tony Robbins quotes, if we can remove expectations from the norm, and replace them with a sense of gratitude, our entire world changes.


Row Warmup

2 Minutes Easy

30 Seconds Each

Box Step-ups

Active Samson

Alternating Bird Dogs

Shoulder Taps

Active Spidermans

Inchworm to Push-up

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Strength & Skill

Review “Hips & Shoulders” coaching que for each movement.


Deadlift (Heavy 6-4-2)

If we’d like to, we can use the following time frame to stay on track

Set of 6: 7 Minutes to Establish

Set of 4: 5 Minutes to Establish

Set of 2: 3 Minutes to Establish


“Pull It Together” (AMRAP – Rounds and Reps)

Burpee Cycling [On the 0:00]

For Time:

50 Burpee Box Jump Overs (24″/20″)

[On the 7:00]


600/500 Meter Row

9 Deadlifts (275/185)

12 Single Dumbbell Burpee Box Step-Overs (50/35 ; 24″/20″)

-Score rounds and reps for this AMRAP 13

After Party

Handstand Walk Speed Conditioning

5 Rounds of AMRAP 1:

20 Double Unders

Max Distance Handstand Walk

Rest 30 Seconds Between Rounds


600/500 METER ROW

600 Meter Run

1,200/1,000 Meter Bike

500/400 Meter Ski Erg


75 Burpees


Single Dumbbell Burpees


Double Dumbbell Deadlift

Single Dumbbell Deadlifts