CrossFit Ballwin – CrossFit

View Public Whiteboard

Daily Mindset

“We’re so busy watching out for what’s just ahead of us that we don’t take time to enjoy where we are.” – Bill Watterson

“Satisfied” feels like a dangerous word.

As competitors, we’re always striving for betterment. Through an everlasting hunger to improve, we wake each day looking to press forward. Although a phenomenal quality, this can be a double-edged sword.

We can fall into the trap of telling ourselves, “I’ll be happy when”. I’ll be happy when I make this PR, get that job, or buy that home. Yet, the finish line always moves. As soon as we do reach that PR, we’re immediately turning to thinking about the next.

The call to action is to appreciate where we are today. To reflect not just on the “to improves”, but to reflect on the positives. The accomplishments. To be proud of where we’ve come from, and where we’re about to go.


Run Warmup

400 Meters Easy

30 Seconds Each

Single Leg Glute Bridges (Each Side)

Kettlebell Deadlifts

Glute Bridges

Russian Kettlebell Swings

Glute Bridge Walkouts

Kettlebell Goblet Squats

Pausing Back Squats (2 Seconds in Bottom)


Couch Stretch: 1 Minute Each Side

Strength & Skill

Kettlebell Swings & Back Squat:

1. Everything Back Together


Back Squat (3 Sets of 5 Reps)

Before these working sets, we can look to take 2-3 warmup sets


“Finish Line” (Time)

For Time:


Kettlebell Swings (53/35)


Directly Into…

800 Meter Run

After Party


3 Giant Sets:

10 Weighted Sit-ups

20 Sit-ups (Unweighted)

:30 Second Hollow Hold

Rest 2 Minutes Between Sets



Single Arm Russian Dumbbell Swings (30-20-10)

Equal Reps Odd Object Ground to Overhead


1,000 Meter Row

800 Meter Ski Erg

50/35 Calorie Bike

60 Shuttle Runs [10 Meters]