CrossFit Ballwin – CrossFit

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Daily Mindset

“When are closed to ideas, what we hear is criticism. When we are open to criticism, what we get is advice.” – Simon Sinek

Our immediate temptation when we receive feedback can be to defend. And often, this defense can be so strong, that it deafens us to any potential upside. We literally close it off, not because the actual information isn’t useful… but because we allowed our emotions to get in the way.

Next time we receive feedback, let’s listen. As obvious as that sounds, there will be a temptation to start to formulate a response, a justification, or an argument. If we are doing that, we aren’t listening.

Strip away the emotion, recognizing that someone has stopped their day to provide us with thoughts that could only make us better.


Get Hot

5:00 AMRAP

10 Jumping Jacks

8 Step Ups

6 Ring Rows (or Bent-Over Row)

4 Push-Ups

200m Run


:45 Each Side of Couch Stretch

:45 Each Side of Pigeon Pose on a Box

Strength & Skill

Main Focus: Core to Extremity Movement

Box Jump Over – Squeeze the abs before you jump.

Dumbbell Plank Row – One arm is staying locked out while we brace, and the other arm pulls a dumbbell to our chest with elbows high. Athletes can widen their feet to resist rotation of the trunk.

Run – Pushing off the foot and actively pulling up the knee can give an extra boost when the legs feel heavy. Keep the core tight and stay upright. A collapsed chest makes it harder to propel forward and breathe.


1-Mile Run (Time)

Max Effort 1-Mile Run

“COACH THURSDAY” (AMRAP – Rounds and Reps)


2, 4, 6, 8, 10….

Box Jump Over (30/24″)

DB Plank Rows (50/35#)

*Run 200 after every round


AMRAP 14:00

2, 4, 6, 8, 10….

Box Jump Over (24/20″)

DB Plank Rows (35/25#)

*Run 200 after every round


AMRAP 14:00

2, 4, 6, 8, 10….

Box Step Over (24/20″)

DB Plank Rows (25/15#)

*Run 200 after every round
– 1 Plank Row = In a plank, row right, row left

– This is an ascending ladder rep scheme. Add 2 reps to each movement for each round

– Score = Log the round you finished and any additional reps (i.e., if you finished the round of 12 and did 2 Box Jump Overs, your score would be 12+2)

– For the Run 1 meter = 1 rep*

After Party

“Fun Finisher”

3:00 Plate Pinch

(hold the plates between the fingers. As soon as it drops, the athlete is out of the game. If using rubber bumpers, athletes must hold on top of the very edges)

:30 Foam Roll – Lats (each side)

:30 Foam Roll Lower Back (each side)

:30 Foam Roll Hamstrings (each side)

:30 Foam Roll Quads (each side)

:30 Calf (each side)


[Designed for members wanting a little more – to be completed outside of the 60-minute class]

3 Sets for Quality

100m Single Kettlebell Suitcase Carry (Each Arm)

7 Turkish Get-Ups (Each Arm)



Decrease Height

Step Over

Broad Jumps


Decrease Load

2x Shoulder Taps

Alternating Dumbbell Bench


12/9 Calorie Bike

12/9 Calorie Ski Erg

15/12 Calorie Row