CrossFit Ballwin – CrossFit

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Daily Mindset

“Waste No More Time Arguing What A Good Person Should Be. Be One.” – Marcus Aurelius

It isn’t what we say that defines us, but instead what we do.

In today’s modern world, opinions flow freely. This is a great thing. Yet with such healthy discussions and debates, comes drama, confusion, and a blurred line between what is right and wrong.

The term ‘paralysis through analysis’ is an expression used that describes a situation where we overthink things. We try to appease every opinion, and in attempting so, we do nothing.

Marcus Aurelius urges us to contemplate less, and act more. To be the change we want to see in this world, rather than to argue for it.


0:30 Easy Row

0:30 Single Unders

0:30 Knuckle Draggers

0:30 Alternating Quad Stretch

0:30 Double Unders

10 Meters of Each:

Side to Side Lunge

Walk on Heels

Walk on Toes

High Knees

Butt Kickers

High Skips

200 Meter Jog

Movement Specific Warm-Up

Practice Round

100 Meter Row

15 Double Unders

100 Meter Run

15 Double Unders

100 Meter Row


“Dude, Where’s My Bar?” (Time)


For Time:

2,000/1,600 Meter Row

150 Double Unders

1 Mile Run

150 Double Unders

2,000/1,600 Meter Row

After Party


1:00 Calf Stretch on Post (each side)

GHD Conditioning:

On the Minute x 20:

Minute 1: Echo Bike Calories

Minute 2: 15 GHD Sit-ups


2,000/1,600 METER ROW

-Reduce Distance

-1600/1200 Meter Ski Erg

-100/75 Calorie Bike

-1 Mile Run


-Reduce Reps

-225 Single Unders

-150 Plate Hops


Reduce Distance

1600/1200 Meter Ski Erg

100/75 Calorie Bike

2000/1600 Meter Row