CrossFit Ballwin – CrossFit

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Daily Mindset

“Head, Heart, Hands.” – Jim Kwik

Every action originates as a thought in our head. But from there, thoughts of course don’t just materialize into existence in front of us. It doesn’t go “head to hands”. There’s a step between that decides if it’s going to actually happen: heart.

It’s the emotional connection. Our level of buy-in. We could have the most grandiose plan of all time, but if we aren’t bought in with our heart in full… we know it will never work.

It’s less about what we’re doing, and more about why we’re doing it. Our success is less about “which path”, and more about the level of commitment we bring to it.

As we move through our day, let’s consider this concept of Head, Heart, Hands. If we find ourselves struggling with something… a specific career, a relationship, a lifestyle… what is causing it? Are we bought in?

Head, Heart, Hands. Our reasons are what will reap our results.


Bike Warmup

2 Minute Easy Bike

30 Seconds Each

With Single Light Dumbbell:

Air Squats

Dumbbell Goblet Squats

Down Dog

Dumbbell Single Arm Russian Swings (15 Seconds Each Side)

Inchworm to Push-up

Dumbbell Single Arm Strict Press (15 Seconds Each Side)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats


Dumbbell Ankle Stretch: 30 Seconds Each Side

Goblet Squat Hold: 45 Seconds

Table Top Stretch: 45 Seconds

Strength & Skill

Double Dumbbell Hang Clusters:

1 Outside vs. Inside the Legs Footwork

Back Squats:

1. Ballon Breathing


Back Squat (Heavy 7-5-3)


“21 Savage” (Time)

For Time:

75/50 Calorie Bike

21 Double Dumbbell Front Squats (50’s/35’s)

21 Double Dumbbell Push Presses (50’s/35’s)

21 Double Dumbbell Hang Clusters (50’s/35’s)

After Party

Back Rack Reverse Lunges

On the 2:00 x 5 Sets:

Set 1: 14 Reverse Lunges (7/Side)

Set 2: 12 Reverse Lunges (6/Side)

Set 3: 10 Reverse Lunges (5/Side)

Set 4: 8 Reverse Lunges (4/Side)

Set 5: 6 Reverse Lunges (3/Side)