CrossFit Barwon – CrossFit


Metcon (No Measure)

Kipping practise work


– C2B



Metcon (AMRAP – Rounds and Reps)

21 minute AMRAP

21 Toes to bar

500 m Row or Ski

21 Chest to bar pullups

1000 m Row or Ski

21 Bar muscle ups

2000 m Row or Ski


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