CrossFit Barwon – CrossFit


Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
With a partner

*Partner Counts Reps

Then switch

Time Cap: 10 mins


Warm-up (No Measure)

EDWU 6.1

5min Partner ball play (wallball)

Min 1: Pass

Min 2: Lob

Min 3: Left side Throw

Min 4: Right side throw

Min 5: Burpee Throw


AMRAP 8 min

200 mt Row

10 lunges

10 KB Swings 12/8kg

Technique revision

Warm-up (No Measure)

Wallball triage

Elbows in – Helps to control the ball and lessen shoulder fatigue

Hip drive – Focus on driving hard and fast out of the hole

Target touch – focus on hitting the same spot

The hold – keep an up right torso

Know when to break – Come in with a game plan


Max Plank (Time)

Max Plank