CrossFit Ballwin – CrossFit

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Daily Mindset

“The most important decision we make is whether we believe we live in a friendly or hostile universe.” – Albert Einstein

We choose the world we live in. And our decision will echo through our lives, perpetuating itself over and over without the conscious even being aware of it. The first step – awareness.

Let’s first recognize that we, by default, tend to gravitate towards “hostility”. This may sound strange at first, but when we think about it, we know that we are defensive creatures. And that a very active “fight or flight” mechanism lives within us. Our default interpretation can be to see things as “threats”. It can be very challenging to trust.

Not all of that is a bad thing. But magnify it, and imagine as if that is the universe we believe it to be – pure hostility. It’s a pair of red glasses we’ve placed over our eyes that we view the world. And despite holding the greenest of flowers in our hand… all we see is a red flower.

It starts with awareness of where we currently are. Brutally honest self-reflection.

It then turns into a choice… a choice of lens that we will view the world in.

Change our perception, and we change our world.


Row Warmup

2 Minutes Easy

30 Seconds Each

Jumping Jacks

Active Spidermans

Box Step-ups

Double Taps

Alternating Bird Dogs

Box Step-ups

Single Unders

Inchworm to Push-ups

Box Step-ups


Pigeon Pose on Box: 2 Minutes Each Side

Calf Stretch on Post: 1 Minute Each Side

Strength & Skill

Double Unders & Row:

1. Hands

Burpee Box Jumps:

1. Feet


“Homeward Bound” (AMRAP – Rounds and Reps)


20 Burpee Box Jumps (24″/20″)

40/30 Calorie Row

80 Double Unders

“Homeward Bound” — Beef’d Up (AMRAP – Rounds and Reps)


10 Dumbbell Burpee Box Step-ups (24″/20″)

40/30 Calorie Row

80 Double Unders

Dumbbells: (50’s/35’s)

After Party

Handstand Push-ups

2 Rounds Not For Time:

30% Dead Stop Strict Handstand Push-ups (1 Second in Bottom)

50% Strict Handstand Push-ups

70% Kipping Handstand Push-ups

Rest 1-2 Minutes Between Rounds

Percentages Based on Max Set of Strict Handstand Push-ups



Reduce Reps

120 Single Unders

90 Seconds of Practice

80 Double Taps


Rower Facing Burpees


30/21 Calorie Bike

400 Meter Run

30 Shuttle Runs [10 Meters]