CrossFit Ballwin – CrossFit

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Daily Mindset

“Problems are simply opportunities in work clothes”

In Chinese, “crisis” is written with two symbols. In the English language, these translate to “Danger”, and “Opportunity”. These two words summarize our emotional connection to adversity very well.

Problems feel “dangerous”, because we’d rather be comfortable, cozy, and safe. It’s a human condition… we don’t like change. But problems are also full of “opportunity”, as the uncomfortable hot mess of adversity is the greatest catalyst to our growth.

Our greatest opportunities in life will also be our most trying. And if we can reframe those “problems” to being the enablers of growth… we can go wherever we want to go. We just need to suit up and get to work.

Warm Up

Row Warmup

2 Minutes Easy

30 Seconds Each

Lateral Squats

Glute Bridges

Single Leg Glute Bridge (Right)

Single Leg Glute Bridge (Left)

Glute Bridge Walkouts

Wall Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats


Wall Twist: 1 Minute Each Side

Single Arm Lat Stretch on Wall: 1 Minute Each Side

Strength & Skill

Review “Shoulders, Hips, and Heels” on each movement.


“Wiped Clean” (1 Rounds for time)

On the 4:00 x 5 Rounds:

30 Air Squats

20/15 Calorie Row

7 Power Clean and Jerks (135/95)

-The score is the slowest of the 5 rounds

After Party


4 Rounds:

:20 Seconds GHD Sit-ups

:10 Seconds Rest

:20 Seconds GHD Face Up Hold

:10 Seconds Rest

Directly Into…

4 Rounds:

:20 Seconds GHD Hip Extensions

:10 Seconds Rest

:20 Seconds GHD Hip Extension Hold

:10 Seconds Rest



10 Double Dumbbell Clean and Jerks


15/12 Calorie Bike

200 Meter Run