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

Quality Work

Tuesday Knee/Leg Work (AMRAP – Reps)

ISO Knees over toes hold 2 minutes building volume each week

Glutes to heals split squat

4 sets of 5 per side

1 set of max per side (stop at 25)

Progress weight/height once you can complete the 25 reps

A] Standing calf raises

3 set of 20


3 sets of 10 each side

B] L-Sit

3 sets of 30″
3 sets of ISO holds.

split squats on the ground.


Metcon (No Measure)

Complete three rounds as a team

30 Toe touches

10 Pike flex presses

30 Hip lifts

10 Standing pancake flex presses

30 Straight leg lowers

10 Elevated pike flex press

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