CrossFit Ballwin – CrossFit

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Daily Mindset

“Death is one prophecy that hasn’t failed.” – Edmund Wilson

Have you ever been asked, “What would you do if you only had a week to live?”

Few things will snap us to attention like the thought of a terminal illness. The question leaves us considering how different our lives would be if we only had days to live.

But the morbid truth, is that we all have a terminal death sentence. It won’t be a matter of if, but when. Let’s not let a day go by, where we allow this thought to wash away to ignorance. We get one shot… let’s make it count.


2 Rounds

45 Seconds Each

Easy Bike

Active Spiderman + Hamstring Stretch

Single Leg Glute Bridges (Switch Legs Each Round)

Active Samson + Air Squats


Couch Stretch: 90 Seconds Each Side

Strength & Skill

All Movements:

1. The Core

2. The Feet

3. Move Prep


“Central Park” (Time)

5 Rounds:

100′ Walking Lunge

30 AbMat Sit-ups

30/21 Bike

After Party

Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:



Lower Back

Upper Back