CrossFit Ballwin – CrossFit

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Daily Mindset

“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.” – Scott Adams

How does an echo start?

With a tiny sound. One that in and of itself, might not even be noticeable. But shortly thereafter that soft sound, comes it’s echo. Still maybe nothing to turn heads. Yet, this echo builds upon its previous. And again. And then again. Before we know it, it’s impossible to ignore.

It’s called the “changing of the echos”, and it starts with a single tiny noise. Will we start one today?


0:30 Easy Bike

0:30 Push-up to Down Dog

0:30 Easy Sit-Ups

0:30 Easy Bike


With an Empty Barbell

5 Good Mornings

5 Elbow Rotations

5 Strict Presses

3 Half Strict Presses, Pausing at eye level

1 Overhead hold


Shoulder Press (2-3 Warm-Up Sets; 5 Sets of 4 Reps)


“Body Shop” (AMRAP – Reps)

On the 3:00 x 10 Rounds:

500/400 Meter Row

Max Bodyweight Reps

Odd Rounds: Push-ups

Even Rounds: Sit-ups

*Score = Total Reps of Sit-ups + Push-Ups

After Party


1:00 Couch Stretch (each side)

For Time:

15 Rope Climbs


500/400 METER ROW

-Reduce Distance

-400/350 Meter Ski Erg

-27/18 Calorie Bike

-400 Meter Run


-Elevate Hands

-Push-Ups off a Box/Bench

-Knee Push-Ups

-Dumbbell Bench/Floor Press


-Hollow Rocks


-Hollow/Plank Hold