CrossFit Ballwin – CrossFit

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Daily Mindset

“If you have everything under control, you’re not moving fast enough.” – Mario Andretti

When we are truly going for it, there is an unmistakable sense of being slightly out of control.

The author of this quote, Mario Andretti, is one of the most successful race car drivers of all time. To bank turns at speeds that could without question kill, and do it with this mindset, speaks to the feeling of chasing down something great.

We won’t be 100% sure what’s around that next corner.

But we’re going anyway.

Anything worth doing, will elicit really, really uncomfortable feelings. The separating factor is our ability to settle in the eye of the storm. To find our calm, and to dive into the next turn at 100mph… even when we don’t know for sure what’s around the bend. Do we get lost in the chaos, or does our focus and commitment to our true north continue our path forward?



2 Rounds. . .

0:15 Band Pull Aparts

0:15 Band Pass Throughs

0:15 Downdog to Push Up

0:15 Lying Chest Opener Stretch (each side)

2 Rounds. . .

15 Banded Face Pulls

10 Banded Tricep Extensions

10 Banded Straight Arm Pull Downs

3 Push Ups

5 Slow High Plank Shoulder Circles

5 Slow High Plank Shoulder Circles (other direction)

10 Slow High Plank Scap Retractions

0:30 Child’s Pose


Bench Press (Build to Heavy Set of 5)

1×5 @ 90% of Heavy 5

1×5 @ 80% of Heavy 5

Movement Specific Warm-Up

1:00 Easy Bike

0:20 Moderate Pace Bike

0:20 Fast Pace Bike

0:20 Sprint Pace Bike

0:30 Quad Stretch

0:30 Knuckle Drags

0:15 Standing Piriformis Stretch (each side)


5K BIKE (Time)

For Time:

5,000 Meter Bike

After Party


1:00 Seated Quad Stretch (each side)

4 Rounds for Quality. . .

3-10 Strict Ring Dips

15 Straight Leg Sit Ups or GHD Sit Ups

1:00 Cumulative Hollow Body Rocks



-Double Dumbbell Floor Press

-Strict Press

-Tabata Hand Release Push Ups for Total Reps


-Reduce Distance to 4k if its a challenge to hold a 2:30/500m pace

-2,500m Row

-2,000m Ski Erg

-2,000m Run