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 – Rounds and Reps)

12 Minute AMRAP

12 V – Ups

12 Deck Pistols

Accessory Work

Bulgarian Split Squats (3 sets of 6 per side, 8″ lower 2″ raise, RAR)


Warm-up (No Measure)

8 minute of:

20 hip swivels

20 deep lunge hamstring curls

20 hollow rocks

10 ATG split squats

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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