CrossFit Ballwin – CrossFit

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Daily Mindset

“Most of the time we feel tired not because we’ve done too much, but because we’ve done too little of what makes us come alive.” – Jim Kwik

We’re not going to pretend the hard times go away. And that we won’t need to do things that we’d rather not. We have commitments, obligations, and bills to pay. But when we find ourselves in a daily loop of non-stop “work”… we won’t feel like ourselves.

But it’s not the time we put in at work that causes this. It’s the time we don’t put in on the other things. Our passions. The reason why we get out of bed in the morning. Yet in the furious pace of our lives, we let it fall to the wayside because we need to get “back to work.”

The times where we are the most unhappy, are the times where we are the most untrue to ourselves. Redefine to ourselves what sets us on fire. What makes us come alive. And literally schedule it on your calendar as if it’s a life-saving doctors appointment. Because in truth… it is.


30 Seconds Each

Easy Bike

Active Spidermans

Russian Baby Makers

Shoulder Taps

Moderate Bike

Mountain Climbers

Straight Leg Sit-ups

Arch Hold

Faster Bike

Frog Hops

Inchworm to Push-ups

Hollow Hold


Pike Stretch: 40 Seconds

Up Dog: 40 Seconds

Child’s Pose: 40 Seconds

Strength & Skill

Gymnastics Movements:

1. Neutral Gaze

2. Tight Hollow & Arch


1. Tight

2. Neutral


“4EVER” (3 Rounds for reps)


27/21 Calorie Bike

27 Burpees

27 Chest to Bar Pull-ups

Rest 5 Minutes


21/15 Calorie Bike

21 Burpees

21 Toes to Bar

Rest 5 Minutes


15/12 Calorie Bike

15 Burpees

15 Pull-ups

After Party

Midline Conditioning

Not For Time:

30 GHD Sit-ups

40 AbMat Sit-ups

50 Hollow Rocks

40 AbMat Sit-ups

30 GHD Sit-ups