CrossFit Barwon – CrossFit



EMOM x 14

1) 2 Strict Ring Muscle ups

2) 15 GHD sit ups


Metcon (Time)

3 rounds for time:

15 Chest to bar pullups

25 Wall ball shots


Warm-up (No Measure)

4 rounds of:

25 banded pull apart

10 single leg TTB

10 table rocks

Strict ring muscle up work

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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