CrossFit Ballwin – CrossFit

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Daily Mindset

“Action is the fundamental key to all success.” – Picasso

There is no substitute for action. This is not breaking news.

Everyone has big plans. Big aspirations. The blueprint to “get there”. As integral as it is to have a plan, this is the easy part. And it’s where most stop, because it’s about to get hard.

A famous old American cartoon, “G.I. Joe”, finished every show with a saying: “Knowing is half the battle”. Despite the right intentions behind it, we recognize now it’s a false statement.

Knowing is not half the battle.

It’s not even a quarter.

It’s the first 10%, if that.

Action is 90%.

Warm Up

Bike Warmup

1 Minute Easy

40 Seconds Moderate

20 Seconds Faster

30 Seconds Each

Single Unders

Inchworm to Push-ups

Double Taps

Shoulder Taps

High Single Unders

Frog Hops

Double Under Practice

Slow Burpees

Strength & Skill

Weighted Strict Pull-Ups:

1. The Big 3


Choose one within your ability.

Weighted Pull-ups (On the 2:00 x 6 Sets: 5 Weighted Strict Pull-ups)

Max Strict Pull-Ups (AMRAP – Reps)

Max Strict Pull-Ups w/o coming off bar

Ring Rows


“Don’t Stop Me Now” (Calories)


Max Calorie Bike

Every 3 Minutes [Starting at 0:00]:

50 Double Unders

12 Burpees

After Party

Body Armor

1. 3×8 Dumbbell Bulgarian Split Squats (Each Leg)

2. 3×10 Strict Toes to Bar

3. 3×100′ Single Kettlebell Farmers Carry (Each Side)

Rest as Needed Between Sets



Reduce Reps

1 Minute of Practice

75 Single Unders (1.5x)

50 Double Taps


Max Calorie Any Machine

Max Shuttle Runs [10 Meters]