CrossFit Ballwin – CrossFit

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Daily Mindset

“When you have one foot in the past, and one in the future, you piss on the present.” – Dan Harris

It’s fun to think about the future, and it’s easy to dwell on the past.

What is more challenging is to put the thought power into the present – what is directly in front of us. Right now.

Nothing is insignificant. From the most subtle acts at home between family members, to the minor conversation at work. We never know when it’s our last moment.

It’s less of a morbid thought, and more of a recognition of how fast our lives can be. When everything becomes significant, nothing is more important than right now.


Get Hot/Mobility

1:00 Row

:30 Single-Unders (alternate between right, left, both feet)

:30 Samson Stretch (each side)

1:00 Squat Therapy Reps

:30 Jump Rope Speed Steps

:30 Row (increase speed every :10)

1:30 Squat Hold

Strength & Skill

Main Focus: Effective Grip – Squeeze & Relax

Double-Unders – Squeeze when knuckles are down

Row – Squeeze on the Drive & Pull, relax towards the Catch

Hang Squat Cleans – Squeeze on the pull, relax and fast to the Catch


“HANG IN THERE” (1 Rounds for time)

On the 4:00 x 7 Rounds:

50 Double Unders

300/250m Row

10 Hang Squat Cleans (115/85)

-Score is the slowest time.


On the 4:00 x 7 Rounds:

30 Double Unders

300/250 Meter Row

10 Hang Squat Cleans (95/65)


On the 4:00 x 7 Rounds:

50 Single Unders

350/200 Meter Row

10 DB Hang Squat Cleans (light load)

After Party

Recover 2:00 – 200m Group Walk

1:00 Pigeon Pose + Wrist Stretch

:30 Barbell Forearm Smash (each side)

1:00 Puppy Pose


[Designed for members wanting a little more – to be completed outside of the 60-minute class]

3 Sets For Quality:

8 Barbell Good Mornings

10 Alternating Weighted Cossack Squat

0:30 Hollow Flutter Kicks



Reduce Reps

75 Single Unders

50 Line hops

12/9 Calorie Ski Erg


Decrease Distance

250/200m Ski Erg

15/12 Cal Bike


Decrease Load/Reps

Hang Power Clean

Single Dumbbell Hang Squat Clean

PVC Hang Power Clean + Front Squat