CrossFit Ballwin – CrossFit

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Daily Mindset


Connecting with people in a meaningful way has been shown to have a positive impact on our quality life as well as life expectancy.

Another connection that can increase our quality of life and life expectancy is our connection with nature.

This week, let’s try to spend 30 minutes a day outside connecting with nature. This could be a walk outside with no electronics, playing in the backyard with your kids, exercising outside or a recreational sport!



20ft. Knee Hugs

20ft. Knuckle Drags

20ft. Quad Walk

20ft. Cradle Walk

20ft. Walking Spiderman

20ft. Side Lunge

20ft. Skips

20ft. Butt Kicks

20ft. High Knees

20ft. Side Shuffle L/R

20ft. 1/2 Speed Runs

20ft. 3/4 Speed Runs

200 Meter Run

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats


“KRAMPUS” (AMRAP – Rounds and Reps)

AMRAP 28, in Teams of Two:


20 Deadlifts (185/125)

20 Push Jerks (115/85)

20 Jump Lunges

Partner Pacer:

400m Run

-Partner 1 (P1) works on completing the AMRAP when partner 2 (P2) returns from run, P1 runs & P2 continues on with the AMRAP.

-Score is only based on total completed AMRAP