CrossFit Barwon – CrossFit


Class explanation

6:30 AM Zoom Class with Ray and Tim

Password – 659597

9:30 AM Follow along With Dudley at 9:30 am


5:00 PM Class lead by Dudley


Metcon (No Measure)

7 All out hill sprints

aim for between 8-10 seconds,

start a new set every 2 minutes.


Sprinters (No Measure)

400m run

8/side lying leg raise with bent knee

8/side lying leg raise with straight knee

4/direction Lying seated hip twists

8 legs over head into pancake

8/side bird dogs

8/side fire hydrant

4/side scorpion

8/side arm swings

form running drills

– high knees

– butt kicks

– back pedal

– karaoke

– 4x flying starts

Stay connected

Social Links (No Measure)

– Group Chat on Discord:

– Join the closed Facebook Group “The Fitness Alley” let the coach know if you’re not in there.

– Follow us on Instagram @crossfitbarwon

– Dudley’s number 0421 711 867

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