CrossFit Barwon – CrossFit

Coaching schedule for weekdays (No Measure)

6:30 am Online Class


6:30 pm Online Class

With Dudley
Wod Brief Video


Metcon (No Measure)

7 round for tension

10 Reverse Nordics

1′ Reverse Plank


Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

24 Jumping lunges

18 Single Leg V-Ups

12 Side Lifts


Warm-up (No Measure)

4 rounds of

10 hamstring curls per side

5 atg split squats

10 plank knees to elbow

10 hip swivels + stretch

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: