CrossFit Ballwin – CrossFit

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Daily Mindset

“To succeed in life, you need three things: a wishbone, a backbone and a funnybone.” – Reba McEntire

As we start our day, let’s think about these three.

Wishbone – Nothing is too great, or out of reach. Faith and doubt are both self-fulling prophecies.

Backbone – The unbreakable will to give our best, regardless of the circumstances. Through the lens of the growth-mindset, every outcome is an opportunity to become better.

Funnybone – We do life for one reason: to enjoy it. If we aren’t enjoying what we’re doing, we need to find something else. As Oscar Wilde writes, “Life is too short to take things seriously.” Let’s enjoy the ride.


2 Minute Sets

1 Minute Easy Bike

30 Seconds Jumping Jacks

30 Seconds Front Plank

1 Minute Moderate Bike

30 Seconds Single Unders

30 Seconds Push-up to Down Dog

1 Minute Faster Bike

30 Seconds Double Taps

30 Seconds Shoulder Taps


Calf Stretch on Post: 30 Seconds Each Side

Turn Back Stretch on Wall: 45 Seconds Each Side

Strength & Skill

Dumbbell Renegade Rows:

1. Plank

Double Unders:

1. Standing Plank


“Snake Eyes” (Time)

10 Rounds For Time [30 Minute Cap]:

10 Dumbbell Renegade Rows (50’s/35’s)

30 Double Unders

12/9 Bike

After Party

Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

Upper Back

Lower Back





Single Dumbbell Renegade Rows


Reduce Reps

45 Single Unders

30 Second Time Caps

30 Double Taps

30 Line Hops


250/200 Meter Row

200/150 Meter Ski Erg

15 Shuttle Runs [10 Meters]