CrossFit Barwon – CrossFit


Today was supposed to be a back squat test, but all good we can do that next week. Still going to crush the legs though. I think its a good idea to do this a few times in the next 7 days. once you get to know it then its just a get it done kinda thing, then we can just hang out and talk smack on the virtual while we workout.

Looking at:

6:30 am Class With Ray

9:30 am Class With Dudley

6:00 pm Class With Ben

All on Google Meet


6:30am link-

9:30am and 6:00pm link –

Or code:


Wod brief video

Strength Prep

Metcon (No Measure)

10 Minutes of backwards running.

into :

25 Tib Raises

25 FHL Calf Raise (or 25/side if you’re a gangsta)

25 Tib Raises

25 KOT Calf Raise (or 25/side if you’re a gangsta)

then 25/side Patrick steps


Metcon (No Measure)

EMOM x 5

ATG Split Squats 5 reps per side

EMOM x 5

KOT Squats, 5 reps

EMOM x 10

Odd: 10 Elevated glute bridge RHS

Even: 10 Elevated glute bridge LHS

4 sets, 20 reps per side, no rest

Side Prone Leg Abduction

4 set, 10 reps per side, no rest

Clam Raise

90″ on 30″ off, 4 sets

reverse plank

Down Regulation

Metcon (No Measure)

2 sets of 90″ per side of each



Jefferson Hang

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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