CrossFit Barwon – CrossFit

Wod links

Daily Wod brief

6:30 am Zoom link (

5:30 pm

Zoom Link

Meeting ID: 279 852 9408

Passcode: barwon

Youtube Link


Password: 9HCMV!5!


Warm-up (No Measure)

4 rounds

5 split stance Good mornings per side

10 seal to down dogs

15 star jumps

Threshold Training

Metcon (Time)

For time

100 Burpees*

*EMOM 10 Jumping Lunges

10 Minute Cap


Gymnastics bodies Front Split session, Approx 45Min.

ONLY DO 1/2 the calf raises!!