CrossFit Barwon – CrossFit


6:30 am With Ray


9:30 am With Dudley

5:30 pm With Luca


Metcon (Time)

4 rounds for time

400m run with backback

40 sit ups

40 Pack BTOH

Down Regulation

pretzel stretch 2 min side

hurdler stretch 2 min side

calf stretch 2 min a side


Warm-up (No Measure)

400 m jog

3 sets

10 knee pulls

10 quad pulls

10 calf raise

10 tib raise

then 400m run

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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