CrossFit Ballwin – CrossFit

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Daily Mindset

“Rome was not built in a day.” – John Heywood

An old adage on building greatness. Indeed an accurate statement, and a healthy outlook on mastering a craft. However, the critical message is less about how “great things take time”, and more, about the importance of laying the next brick.

We can become consumed with the idea of making it… finishing “Rome”. And in so, we don’t place the value in the next brick being laid. With one eye distracted, thinking of the prize, we only have one eye left for the journey.

The call to action is to lay the focus on that next brick… with every ounce of energy we have. Full mind, body and spirit in the present moment.

It may take weeks, months, years, or a lifetime. But under this lens, you will not miss a day. Until, that is, you have your empire


2 Rounds

30 Seconds Each

PVC Pass Throughs

Active Samson

PVC Overhead Squats

Push-up to Down Dog

PVC Sotts Press

Wall Squats

Overhead Squat Biased Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Behind the Neck Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Strength & Skill

Toes to Bar:

1. Active Shoulders

Barbell Movements:

1. Begin With the End In Mind


On the Minute x 10:

1 Power Snatch

1 Overhead Squat

1 Squat Snatch

Snatch Complex 3 (EMOM 10)

Power Snatch + Overhead Squat + Squat Snatch


“From the Top” (Time)

For Time:

30 Power Snatches (95/65)

30 Overhead Squats (95/65)

30 Squat Snatches (95/65)

*On the Minute: 5 Toes to Bar

“From the Top” — Beef’d Up (Time)

For Time:

15 Toes to Bar

15 Power Snatches (135/95)

15 Toes to Bar

15 Overhead Squats (135/95)

15 Toes to Bar

15 Squat Snatches (135/95)

15 Toes to Bar

After Party

Box Squats

7 Sets of 2

Set Box Just Below Parallel

Dead-stop For 1 Second on Box

Percentages Based on 1RM Back Squat

Sets 1-2: 60%

Sets 3-4: 65%

Sets 5-7: 70%

Rest 1-2 Minutes Between Sets



30 Single Dumbbell Snatches

45 Kettlebell Swings


30 Single Dumbbell Overhead Squats

30 Single Dumbbell Thrusters

45 Kettlebell Goblet Squats


Reduce Reps

Feet as High as Possible

Knees to Elbow/Chest/Waist

Toes Raises