CrossFit Ballwin – CrossFit

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Daily Mindset

“You make a living with what you get. You make a life with what you give.” – Winston Churchill

Think back to a time in your life when you came in clutch for someone. One where your actions made a significant impact on someone’s life. Maybe it was a time where you showed up for a friend in a time of need. But you didn’t just show up… you went above and beyond. Not because of some expected return or ulterior motive, but because you believed it was the right thing to do. You genuinely cared.

Think back to that day, and how that made you feel when you saw your impact. Think back to how it felt to know you made a difference. It felt good, didn’t it. Really, damn, good.

Science has shown us that one of the most powerful emotions we can feel, via serotonin, is released in mass at these moments. But what is even more interesting, is that it’s literally contagious. Think back to the last time you saw someone else doing something generous. Maybe it was as simple as holding the door open at the store for an elderly customer. Think back to that… how did you feel, witnessing that? Did it make you feel, more generous?

If generosity is contagious, it just needs to be started.

Let it be us.

Be the change we want to see in this world.


1 Round:

1 Minute Easy Single Unders

1 Minute Down Dog

1 Minute Side Plank (30 Seconds Each)

40 Seconds Quick Single Unders

40 Seconds Down Dog

40 Seconds Side Plank (20 Seconds Each)

20 Seconds High Single Unders

20 Seconds Down Dog

20 Seconds Side Plank (10 Seconds Each)


Child’s Pose on Dumbbell: 1 Minute

Dumbbell Assisted Straddle Stretch: 1 Minute

Strength & Skill

Review “Cycle Speed” for each movement.


“Head Spin” (Time)

For Time:

100 Double Unders

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

80 Double Unders

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

60 Double Unders

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

40 Double Unders

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

20 Double Unders

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

*After Each Round:

100 Meter Single Dumbbell Farmers Carry (50/35)

After Party

Handstand Walk Benchmark

For Time:

300′ Handstand Walk

5:00 Time Cap



Reduce Reps (See Stimulus)

Single Unders (See Stimulus)

Practice Time Caps (See Stimulus)

Double Taps (Equal Reps)

Line Hops (Equal Reps)

Over-and-Back Dumbbell Hops (1/2 Reps)


Equal Reps Odd Object Ground to Overhead

Equal Reps Kettlebell Swings

Equal Reps Slamballs


Kettlebell or Odd Object Farmers Carry

30 Second Side Plank (Each Side)