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)

Super sets

10 min EMOM

1-3 Planche pushups

4-6 Pistols

10 min EMOM

1-3 Push ups*

4-6 Jump Squats

* If you are a pushup ninja then do your pushups controlled down and AS FAST AS POSSIBLE on the way up


Warm-up (No Measure)

Limber up

10 wrist rotations

10 wrist flex and extension

10 elbow circles

10 shoulder circles

10 shoulder rotations

10 trunk rotations

10 over unders

10 rear lunges

10 toe touches

10 knee pulls

10 quad pulls

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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