CrossFit Barwon – CrossFit

Quality Work

May Positional work – Push (Weight)

EMOM x 5

20″ L- Sit Pulls + 20″ Pike flexes

EMOM x 5

6 per side decline db press


Sandbag Carry (Distance)

Comment Weights
5 sets of 20 m


6-10 DB frontal plane press


Metcon (Time)


Anchored Abmat situps

Double unders


Warm-up (No Measure)

with a friend

1 does a minute on the bike

other does kb front rack carry

3 sets each – build KBS

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

%d bloggers like this: