CrossFit Ballwin – CrossFit

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Daily Mindset

“The grass isn’t greener on the other side. The grass is greener where you water it.”

What if someone told you that everything you need to succeed in your goals is right in front of you?

It might be hard for us to believe them. But why?

Comparison is often the reason. We look to someone who has already reached their success, and we convince ourselves that what we have just isn’t enough. It can cut us at the knees, as we now run the risk of never even trying with what we are, and where we are, today.. Roadblocked, by our own comparisons.

But what if someone tells you the same thing, and you don’t have the opportunity to compare? That it’s a new endeavor the world has never seen?

The illusion of the “greener grass” is nothing but a trap. There’s only delay and cancellation as results. It’s a distraction from the single resource that truly matters: hard work.

The world-class set of golf clubs doesn’t teach a proper swing. Practice does.


0:30 Arm Circles (0:10 forward, backward, swings across the chest)

0:30 Overhead Tricep Stretch (0:15 each side)


0:10 Pull-up Bar Dead Hang

0:10 High Plank Hold

0:10 Bottom of a Push-up Hold

10 Mini Kip Swings

1-3 Strict Pull-ups

3 Workout Style Pull-ups (strict/kipping/butterfly)

3 Push-ups


5 Slow AbMat Sit-ups

0:30 Squat Hold

3 Pausing Air Squats (0:05 in the bottom)

3 AbMat Sit-ups

5 Air Squats


2 Pull-ups

3 Push-ups

4 AbMat Sit-ups

5 Air Squats


Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

After Party


1:00 Seated Quad Stretch

Overhead Squats:

Build to Heavy Set of 3

1×3 @ 90% of Heavy 3

1×3 @ 80% of Heavy 3



-Reduce Reps

-Jumping Pull-ups

-Banded Pull-ups

-Ring Rows

-Single Dumbbell Bent Over Rows


-Reduce Reps

-Elevated Push-ups

-Double Dumbbell Floor Press

-Knee Push-ups


-Reduce Reps

-80 Flutter Kicks


-Reduce Reps

-Reduce Range of Motion (to a Med Ball)

-Glute Bridges