CrossFit Barwon – CrossFit

Coaching schedule for weekdays (No Measure)

6:30 am Online Class


6:30 pm Online Class

With Dudley
WOD Brief


Metcon (2 Rounds for reps)

7 Minute AMRAP

5 Ring Rows

10 Pushups

15 Air squats

rest 3 minutes

7 Minute AMRAP

5 Handstand pushups

10 Pistol Squats

15 Ring rows


Warm-up (No Measure)

7 minutes of movement prep

5 back burners

10 scap pushups

10 good morning to squat stand

5/5 side lying windmill

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

%d bloggers like this: