CrossFit Barwon – CrossFit


Good Mornings

3 sets of 10 seated straddle good mornings

3 sets of 10 Glute ham raise

3 sets of 10/10 Hip flexor raises


Bike Sprint benchmark (Calories)

20″ on 100: off

5 rounds for max calories

goal is 100/70


Deadlift go to warmup (No Measure)



10 KB crosschops

10 kB snatch

10 Box Jumps

10 KB rear good mornings

15 Star jumps

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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