CrossFit Barwon – CrossFit

Coaching Schedule #2 (No Measure)

6:30am Online Class

with Ray

6:30pm Online Class

with Dudley
WOD Brief video

Body Building

Metcon (AMRAP – Rounds and Reps)

18 Minute AMRAP

40 Rear Lunge off step

200 m Run

40 Sissy Squats

200 m run

40 Nordic curls

200 m run

Posr 18 min rest 2 min then complete

4 sets of 20 per side

side lying hip abduction


Flow – Hip complex (No Measure)


Everthing is 10 or 10/Side

Supine Hip swivel

Twisting Glute Bridges

Hip swivel

Table rocks

Hands-free Hip swivel

Down Dog → Deep Lunge

Hindu Pushups

Squat w/ Knee Drops

Squat → Thoracic Bridges

Down Dog w/ Lateral Chain Opener

Cossack Switches

Segmental Lunge Complex x 12/side

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