CrossFit Barwon – CrossFit

Coaching Schedule #2 (No Measure)

6:30am Online Class

with Ray

6:30pm Online Class

with Dudley
WOD Brief Video


Metcon (AMRAP – Reps)

Time under tension work

2 Minute On : 1 Minute Rest

Tempo Squats – add weight is you like

14″ Lower

1″ up

no time at bottom or top

Measure reps


Metcon (Time)

For Time

60 Ring Dips

*EMOM 16 Jump Lunges

Accessory Work

Metcon (No Measure)

5 set of:

8 per side, side lifts


30″ KOT hold

30″ rest


Flow – Hips (No Measure)

5 Minutes

Down Dog > Deep Lunge > Hammie stretch > Cossack> Deep Lunge > Down Dog > Repeat other side