CrossFit Barwon – CrossFit


Metcon (Time)

5 Rounds for time

6 Overhead squats 61/43

6 Bar Muscle ups

Book end with workout with 6 Rope climbs at either side.


Squat warmup (No Measure)

replace couch stretch with 5 min in bottom of a squat

3 rounds [

10 dead bugs WITH kettlebell

10 hip swivel extensions with kb + rotate into squat if you’re a hero

10 twisting bears]

Banded work

50 hip taps per side

10 hip rainbows per side

50 hip flexor pulls per side

20 sissy squats

20 box step ups

10 deep goblet squats paused

Warm-up (No Measure)

Rope climb brief

Banded bar muscle up technique work

Overhead squats triage

spend 7-8 min building to the workout weight of the day.

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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