CrossFit Barwon – CrossFit

Coaching Schedule #2 (No Measure)

6:30am Online Class

with Ray

6:30pm Online Class

with Dudley
WOD Brief Video


Metcon (No Measure)

EMOM x 20

1) 10 Quad squats

2) 10/10 Single leg glute bridge


Tabata Squats (AMRAP – Reps)

20 seconds max effort air squats

10 seconds rest


lowest round counts

10-12 Standard

13-16 Better then average

17-19 Elite

20+ Your going to be sore tomorrow…and the next day
Bottom to bottom


Flow – Hips (No Measure)

5 Minutes

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

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