CrossFit Barwon – CrossFit

Body Building

Metcon (Time)

Working in pairs

P1 Row/Ski


[ 5 Med ball/sandbag over shoulder

10 Biceps curls

10 Skull Crushers]

4 km each partner, changing every 1 km


Warm-up (No Measure)

50 band pull aparts

400 m run

50 band pull aparts

500 m row

50 band pull aparts

100m ski

Down Regulation

Down regulation breathing

– 3-2-6-2 maybe?

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