CrossFit Barwon – CrossFit


Metcon (AMRAP – Rounds)

Every 6 min until failure

200m run

10 TTB

10/7 Cal Row

10/7 Cal Bike

10 Evil Wheels

each round do +2 of each.

If you max out, keep going at the first round pace until everyone is finished


Warm-up (No Measure)

10 minutes of

10 straight leg raise per side

10 hollow rocks

10m bear crawl

20m lunge

TTB tech and efficiency work

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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