CrossFit Ballwin – CrossFit

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Daily Mindset

“I don’t like that man. I should get to know him better.” – Abraham Lincoln

Perspective is everything.

A situation we can all relate to from some point in our lives, is poor first impression. An introduction to someone who… you’d rather not spend another second on. After the interaction, you want to distance yourself as far away as possible. Yet, life puts us right back next to them, not by choice, but by chance.

And we talk. And we strike some common ground. And we understand. We may not be close friends, but the brief amount of time we spent with them afforded us the chance to better understand their perspective.

Next time we find ourselves feel the wave of animosity towards someone, remind ourselves… we just need to get to know them a little bit better.


Child’s Pose on Dumbbell: 1 Minute

Dumbbell Assisted Straddle Stretch: 90 Seconds



Active Spidermans

Single Arm Dumbbell Z-Press (Right)

Frog Hops

Single Arm Dumbbell Z-Press (Left)

Mountain Climbers

Single Arm & Leg Romanian Deadlift (Left)

Slow Burpees

Single Arm & Leg Romanian Deadlift (Right)

Lateral Hops Over Dumbbell

Single Dumbbell Strict Press (Holding Both Heads)

Performed With Single Light Dumbbell

Strength & Skill

Single Dumbbell Hang Clean & Jerk:

1. Elbows

2. Two Gears

3. Move Prep

Lateral Dumbbell Burpees:

1. The Set-Up

2. Two Gears

3. Move Prep


“Hook and Ladder” (3 Rounds for time)

[On the 0:00]

1 Round:

30 Lateral Dumbbell Burpees

30 Single Dumbbell Hang Clean and Jerks (50/35)

[On the 5:00]

2 Rounds:

15 Lateral Dumbbell Burpees

15 Single Dumbbell Hang Clean and Jerks (50/35)

[On the 10:00]

3 Rounds:

10 Lateral Dumbbell Burpees

10 Single Dumbbell Hang Clean and Jerks (50/35)

After Party

Not For Score:

3 Sets of 9: Strict Press

3 Sets of 7: Push Press

3 Sets of 5: Push Jerk

After Each Set: 15 Second L-Sit on Parallettes