CrossFit Ballwin – CrossFit

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Daily Mindset

“Integrity is not a noun. It’s a verb.”

Just about everyone “knows” right from wrong. And if one knows right from wrong, they could be said to “have integrity”, as they possess the requisite knowledge. Yet, we know that’s not what real integrity is – as not everyone acts with so.

Real integrity, is action. Not a “thing”, but a living and breathing lens we live our lives through that we refine every single day.



1 Minute Glute Bridges

30 Seconds Walkouts

1 Minute Single Leg Glute Bridges (30 Seconds Each)

30 Seconds Walkouts

1 Minute Glute Bridge Walkouts

30 Seconds Walkouts

1 Minute Air Squats

30 Seconds Walkouts


Frog Stretch: 1 Minute

Squat Hold: 30 Seconds

Dumbbell Squat Hold: 1 Minute

Strength & Skill

Weighted Movements:

1. Launch It Overhead

2. Grip

3. The Other Arm

4. Move Prep


“Red Zone” (Time)


Single Dumbbell Hang Power Snatch (50/35)

Single Dumbbell Thrusters (50/35)

After Party

Body Armor

3 Rounds:

45 Seconds Banded Pull-Aparts

45 Seconds Hollow Rocks

45 Seconds Banded Tricep Extensions

45 Seconds Banded Good Mornings

Rest 1 Minute Between Rounds