CrossFit Ballwin – CrossFit

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Daily Mindset

“Leadership is not about being in charge. Leadership is about taking care of those in your charge.” – Simon Sinek

What defines a leader? Is it promotion, titles, or status? We realize that is not the case.

We’ve all met others at some point in our lives that were, title wise, on an identical level. Both been students in school, teammates on a sports team, or co-workers in a job. Yet something set them apart. We don’t remember them for what they said or did, but instead, for how they made us feel.

There’s a line that’s been said a million times over.

“Why did you do it?”

“Because he (or she) would have done it for me”.

True leadership is not a title.

Warm Up #6 (Run) (No Measure)

Run 2 Laps

15 x Air Squats

10 x Push Ups

5 x Pull Ups

30 sec Hollow Hold


Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here



For Time: (no weight vest)

1 Mile Run

50 Pull-Ups

100 Pushups

150 Air Squats

1 Mile Run


For Time: (no weight vest)

1/2 Mile Run

50 Ring Rows

75 Elevated Pushups

100 Air Squats

1/2 Mile Run

Additional Mods:


Decrease Distance

2000/1600m Row

100/80 Calorie Bike

1600/1200m Ski Erg

4000/3200m Bike Erg


Decrease Reps

Elevate Hands (Box or Bench)

Knee Push-ups

Double Dumbbell Bench


Decrease Reps

Strict Pull-ups

Banded Pull-ups

Jumping Pull-ups

Ring Rows

Dumbbell Plank Rows


Decrease Reps

Define Range of Motion (Squat to a target)