CrossFit Barwon – CrossFit

Quality Work

May positional work – Pull (Weight)

EMOM x 5

5 ATG split squats per side

EMOM x 5

6 per side adduction ring row


Weighted Pull-ups (1 rm)

Weighted P’bar dip (1 rm)

Parallel Bar dips

Metcon (Time)

If you can’t do weighted pullups and dips do the following workout

For time

3 min chin over bar hold

3 min dip support hold


Acid Bath (Time)

For Time

500 m Ski erg

500 m Bike erg

1000 m Echo bike


Warm-up (No Measure)

EMOM x 8

1) 20 BAnd pull aparts + 5 scap pullups

2) 20 banded shoulder extensions + 5 Scap shruggs

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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